MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike (easy pace)
5 Dumbbell Deadlifts (light weight)
3 Up-Downs
5 Bench Press (empty bar – slow and controlled)
2. Strength Prep
Athletes will be working back and forth on bench press and strict box jump. Keep the feet in place throughout pause bench press with glutes and shoulders pressed into the bench.
Athletes will pause for 2 seconds at the bottom of the press and should not lose tension before pressing the weight up.
Athletes should always make sure they are using a spotter.
High box jumps should be performed at a challenging height but not a max rep height.
3. Workout Prep
2 sets:
10-second Assault Bike (at workout pace)
3 Burpee Deadlifts
Weightlifting
Bench Press
2 Pause Bench Press x 5 sets @75% of 1RM
*2-3 second pause*
The weight is lowered down to the chest nice and controlled. Athletes should pause for 2 seconds and drive the bar to the lockout.
We don’t want them to completely release the bar into their chest during the pause (stay activated).
Max Height Box Jump (Distance)
Max Height Box Jump
3 High Box Jumps x 5 sets
*6-8″ below max height for 1 rep
Athletes must perform a two-foot take off from a standing position—no running or stepping into it.
Metcon
COMP: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
8/6 Calorie Echo Bike after each set
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is steady pacing throughout rounds.
Athletes should either moderately pace the burpees/active recovery on the bike OR slower-paced burpees/fast pace on the bike.
Remember the workout ends with ECHO Bike, so remind athletes when they get close to end. Get on the bike one more time and give it your all!
Burpee Dumbbell deadlift: Similar to a devil’s press, trying to speed this movement up to a “fast pace” will only result in less efficiency and be harder on the lower back.
Athletes will start at the bottom of a burpee with their hands on each dumbbell. After jumping or stepping up from the burpee, they will deadlift the dumbbells from the floor. The movement is finished when the athlete is standing tall with the dumbbells to the sides.
FIT: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (35s/25s)
7/5 Calorie Echo Bike after each set
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is steady pacing throughout rounds.
Athletes should either moderately pace the burpees/active recovery on the bike OR slower-paced burpees/fast pace on the bike.
Remember the workout ends with ECHO Bike, so remind athletes when they get close to end. Get on the bike one more time and give it your all!
Burpee Dumbbell deadlift: Similar to a devil’s press, trying to speed this movement up to a “fast pace” will only result in less efficiency and be harder on the lower back.
Athletes will start at the bottom of a burpee with their hands on each dumbbell. After jumping or stepping up from the burpee, they will deadlift the dumbbells from the floor. The movement is finished when the athlete is standing tall with the dumbbells to the sides.
Accessory Work
ABS: Metcon (No Measure)
Sit Ups 3×35
Seated Knee Tuck 3×30
V-Ups 3×15
Jack Knife 3×15 (Always do these slow and controlled)
Plank 3×1 min Seconds (Always have a straight back when performing these)
Butterfly Sit Ups 3×20
Crunches 3×30
Mountain Climbers 3×30 Seconds