MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
30 sec Assault Bike
10 Plate Toe Touches (each side)
3 Up downs to seal pose
3 Box Jump overs (Practice Transition over box)
**2. Workout Prep**
1 set
2 Burpee Box Jump Overs
15 Second Bike (workout pace) (each)
**3. Strength Prep**
Today we are performing the strength after the workout. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter. There is a 2.5% decrease from last week’s 70% reps but increase in total volume.
Metcon
COMP: Metcon (10 Rounds for time)
10 Rounds
4 Burpee Box Get Overs (24/20)
12/10 Calories Echo Bike (15/12 AB)
– 90-sec rest between rounds –
Target time each set: 60-75 seconds
Time cap each set: 1:30
Another the faster you finish, the more rest you get…BUT the goal is to have consistent pacing!
Notice it is a Burpee Box GET OVER…you can step up and over, you can box jump and then over, or you can just jump over.
FIT: Metcon (10 Rounds for time)
10 Rounds
4 Burpee Box Get Overs (20)
10/8 Calories Echo Bike (12/10 AB)
(rest 90 seconds between rounds)
Target time each set: 60-75 seconds
Time cap each set: 1:30
Weightlifting
Bench Press (10×3)
3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *