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 1¼ Squats (empty bar)
5 hang Power Cleans
10 Alternating V-Ups
2. Strength Prep
Athletes will have pause front squats today. The weight selected should be 70% of 1rm and athletes should pause for 2 seconds at the bottom of each squat.
For weighted pull-ups, we will use 65% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike
5 Hang Power Cleans (increase weight)
Weightlifting
Paused Front Squat
2 Pause Front Squats x 5 sets @70% of 1RM
* Rest as needed between sets *
The weight is lowered down to the bottom of the squat nice and controlled. Pause for 2 seconds and drive the bar up to the lockout. We don’t want athletes to lose tension during the squats. Stay activated and keep the core tight.
Weighted Chin Ups
Weighted Strict Chin Up (Supinated)
3 Strict Weighted Pull-ups x 5 sets @65% of 1RM
* Rest as needed between sets *
Metcon
COMP: Metcon (Time)
21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie ECHO Bike
(Women Calories: 16-14-12-10-8-6)
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus is moderate- high intensity. Athletes should start off a little conservative in the early rounds and steadily increase their effort as the reps descend. Athletes must realize that they should apply an effort to the assault bike that they feel is maintainable over all sets. Fatigue will build across sets in the legs from the bike effort, so athletes should be mindful of how they approach the bike off the start.
FIT: Metcon (Time)
21-18-15-12-9-6
Hang Power Cleans (75/55)
16-14-12-10-8-6
Calorie ECHO Bike
(Women Calories: 14-12-10-8-6-4)
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus is moderate- high intensity. Athletes should start off a little conservative in the early rounds and steadily increase their effort as the reps descend. Athletes must realize that they should apply an effort to the assault bike that they feel is maintainable over all sets. Fatigue will build across sets in the legs from the bike effort, so athletes should be mindful of how they approach the bike off the start.