MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
3 Sets
30-sec assault bike
10-sec handstand hold
3 Up Downs
15 Plate Toe Taps (each side)
10 Ring Rows
**2. Workout Prep**
1 set
5/4 Calorie Assault Bike
5 Pull-Ups
3 Strict Handstand Push-Ups
1 Burpee Pull-Up
5/4 Calorie Assault Bike
Metcon
COMP: Metcon (Time)
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
10 Burpee Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
**Sub 16/13 Calorie Echo Bike
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus for workout is steady pacing on assault bike and strategic sets on non-bike movements to avoid burnout. High skilled movements mixed with heavy breathing are great for building capacity and engines for future comps/open workouts.
GRIND through and don’t stop attacking!
You should keep a steady pacing on the bike and almost treat it as an active recovery or recovery piece so that effort can be high on movements following the bike.
FIT: Metcon (Time)
15/12 Calorie Assault Bike
25 Pull-Ups
15/12 Calorie Assault Bike
20 Handstand Push Ups
15/12 Calorie Assault Bike
10 Burpee Pull-Ups
15/12 Calorie Assault Bike
20 Handstand Push Ups
15/12 Calorie Assault Bike
25 Pull-Ups
15/12 Calorie Assault Bike
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus for workout is steady pacing on assault bike and strategic sets on non-bike movements to avoid burnout. High skilled movements mixed with heavy breathing are great for building capacity and engines for future comps/open workouts.
GRIND through and don’t stop attacking!
You should keep a steady pacing on the bike and almost treat it as an active recovery or recovery piece so that effort can be high on movements following the bike.
BURN: Metcon (Time)
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
10 Burpee + RIng Row
12/10 Calorie Assault Bike
20 Push Ups
12/10 Calorie Assault Bike
25 Jumping Pull-Ups
12/10 Calorie Assault Bike
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus for workout is steady pacing on assault bike and strategic sets on non-bike movements to avoid burnout. High skilled movements mixed with heavy breathing are great for building capacity and engines for future comps/open workouts.
GRIND through and don’t stop attacking!
You should keep a steady pacing on the bike and almost treat it as an active recovery or recovery piece so that effort can be high on movements following the bike.
Accessory Work
Metcon (No Measure)
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
* On the Chair Position, really focus on getting your head behind your arms while looking at the bar at the back of your swing. * (Knees up, Look at the bar!)