MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
6 min AMRAP:
20-seconds Assault Bike (easy)
10-seconds Assault Bike (hard)
30-seconds Single/Double Unders
5 Sandbag Deadlifts
10-seconds Sandbag hold
2. Workout Prep
1 set:
5/4 Calorie Assault Bike
10 Double Unders
1 Sandbag Clean
Metcon
COMP: Metcon (5 Rounds for time)
5 sets (1 Set every 4 Minutes)
50 Double Unders
4 Sandbag Cleans (150/100) (Or Power Cleans 185/125)
50 Double Unders
Target time each set: 1:30-2 minutes
Time cap each set: 2:30
STIMULUS and GOALS
Stimulus is high intensity. Athletes will be sprinting on the double unders to earn time on the sandbag cleans. This workout needs to be aggressive with the intent to stay consistent and sell out on the last set.
Athletes should be completing double unders within 45 seconds (each) and be able to complete the sandbags within the 30-second time frame.
FIT: Metcon (5 Rounds for time)
5 sets (1 Set every 4 Minutes)
40 Double Unders
4 Sandbag Cleans (100/70) (Or Power Cleans 155/105)
40 Double Unders
Target time each set: 1:30-2 minutes
Time cap each set: 2:30
STIMULUS and GOALS
Stimulus is high intensity. Athletes will be sprinting on the double unders to earn time on the sandbag cleans. This workout needs to be aggressive with the intent to stay consistent and sell out on the last set.
Athletes should be completing double unders within 45 seconds (each) and be able to complete the sandbags within the 30-second time frame.
BURN: Metcon (5 Rounds for time)
5 sets (1 Set every 4 Minutes)
50 Single Unders
8 Sand Ball Slams (30/20)
50 Single Unders
Accessory Work
Weighted Hip Thrusts
5 sets: 12 reps
*Rest 2:00-2:30 b/t sets
*Build to a heavy weight and stay the same as long as form can be maintained
Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.