MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm up
-into-
3 sets:
30-second Assault Bike
5 Jumping Air Squats
5 GHD’s to parallel
5 Bench Press (empty bar – build across sets)
2. Strength Prep
Athletes will have 10-12 minutes to up in build weight on bench press to a heavy single and find a max height box jump, completing 1 set of bench press and then transition to 1 set of box jumps. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
1 set:
5/4 Calorie Assault Bike (workout pace)
5 Wall Balls
5 GHD’s
5/4 Calorie Assault Bike
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through.
Max Height Box Jump (Distance)
Max Height Box Jump
ONLY GO AS HIGH AS YOU ARE COMFORTABLE!!!!!!!
For box jump, AREA SHOULD BE CLEAR AROUND BOX AND BOX SHOULD BE STABLE
Load the hands back with a slight dip (2-4 inches) in the hips and chest. Drive through the floor and explode your arms up to the ceiling. Pull the knees up the chest and land softly on top before standing to full extension.
Athletes must perform a two-foot take off from a standing position (no running or stepping into it).
Athletes can stay at a comfortable height throughout to practice or work up between sets.
Metcon
COMP: Metcon (Time)
25/20 Calorie Echo Bike
-into-
42-30-18
Wall Balls (20/14)
GHD’s
-into-
25/20 Calorie Echo Bike
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of assault bike calories. Effort applied to the first bike should allow for the athlete to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.
The workout is like a heat-seeking missile. It will lock on early and track you down right before the end.
FIT: Metcon (Time)
20/16 ECHO Bike
-into-
42-30-18
Wall Balls (14/10)
V Ups
-into-
20/16 ECHO Bike
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of assault bike calories. Effort applied to the first bike should allow for the athlete to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.
The workout is like a heat-seeking missile. It will lock on early and track you down right before the end.
BURN: Metcon (Time)
16/12 ECHO Bike
-into-
30-20-10
Wall Balls (14/10)
V Ups or Ab Mat Sit Ups
-into-
16/12 ECHO Bike
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of assault bike calories. Effort applied to the first bike should allow for the athlete to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.
The workout is like a heat-seeking missile. It will lock on early and track you down right before the end.