MobTown CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
6 rounds of 20 seconds on, 10 seconds off Assault Bike
4 Rounds of 20 on, 10 off Burpees
2 Rounds of 20 on, 10 off Box Get Overs
2. Workout Prep
5/4 Calorie Assault Bike
2 Burpee Box Get Overs
METCON
COMP: Metcon (3 Rounds for time)
Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)
* 12/10 Calorie Echo Bike
Target time each set: 5:30-6:30
Time cap each set: 8 minutes
Scoring – enter time for each round
STIMULUS and GOALS
Stimulus is moderate intensity with consistent pacing across all rounds. Athletes should consider the total volume of calories on the bike when picking their pacing on the bike. Leg fatigue will build quickly if athletes pick too ambitious of an effort, making traversing the box more difficult. Athletes should aim to complete rounds by 7-8 minutes. If athletes are getting less than 2 minutes of rest each set, they should reduce the number of calories on the bike each round by 3 calories. Athletes should aim to score the same score for each set.
Pacing is key early on to survive through the later sets. Start a little conservative and see if sets 2 and 3 can be increased.
FIT: Metcon (3 Rounds for time)
Every 10:00 ( 3 sets)
12/10 Calorie Assault Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
6 Burpee Box Get Overs (24/20)
Target time each set: 5:30-6:30
Time cap each set: 8 minutes
Scoring – enter time for each round
STIMULUS and GOALS
Stimulus is moderate intensity with consistent pacing across all rounds. Athletes should consider the total volume of calories on the bike when picking their pacing on the bike. Leg fatigue will build quickly if athletes pick too ambitious of an effort, making traversing the box more difficult. Athletes should aim to complete rounds by 7-8 minutes. If athletes are getting less than 2 minutes of rest each set, they should reduce the number of calories on the bike each round by 3 calories. Athletes should aim to score the same score for each set.
Pacing is key early on to survive through the later sets. Start a little conservative and see if sets 2 and 3 can be increased.
BURN: Metcon (3 Rounds for time)
Every 10:00 ( 3 sets)
12/10 Calorie Row
10 Up Down + Box Step up (20/16)
12/10 Calorie Row
8 Up Down + Box Step up (20/16)
12/10 Calorie Row
6 Up Down + Box Step up (20/16)
Accessory Work
GHD Hip Extension (4 x 10)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
4 sets of 10
Barbell Skull Crushers
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
Metcon (AMRAP – Reps)
Tabata:
8 Sets (:20 on/:10 off)
– Heel Taps
– Plank Shoulder Taps
– Alternating Leg V-Ups
No rest between sets
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 12 minute clock going. You will do a full tabata of each movement before moving on to the next movement.
Here is a breakdown of the movements:
Min 0:00-4:00 = Heel Taps
Min 4:00-8:00 = Plank Shoulder Taps
Min 8:00-12:00 = Alternating Leg V-Ups