MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec Bike
5 Kip Swings
5 Knees to Elbow
3 Alt. DB Snatch (each side – practice transition)
2. Workout Prep
1 set:
5/4 Calorie Bike
4 Toes to Bar
4 Dumbbell Snatch
Metcon
WTH: Metcon (Time)
5 rounds
10/8 Cal Echo Bike
15 Toes to Bar
-into-
50 Dumbbell Snatch (70/50)
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining dumbbell snatches. Athletes should find a pace on the bike and toes to bar that can be maintained throughout all 5 rounds. The second part is all grunt work; athletes should have a strategic rep scheme to keep a consistent and aggressive pace.
Athletes want to avoid coming out hot in the first 5 rounds so they don’t light their grip and lungs up.
COMP: Metcon (Time)
5 rounds
10/8 Echo Bike
15 Toes to Bar
-into-
75 Dumbbell Snatch (50/35)
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining dumbbell snatches. Athletes should find a pace on the bike and toes to bar that can be maintained throughout all 5 rounds. The second part is all grunt work; athletes should have a strategic rep scheme to keep a consistent and aggressive pace.
Athletes want to avoid coming out hot in the first 5 rounds so they don’t light their grip and lungs up.
FIT: Metcon (Time)
5 rounds
8/7 Echo
10 Toes to Bar
-into-
75 Dumbbell Snatch (35/25)
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing during the 5 round portion of this workout and then purposeful effort during the remaining dumbbell snatches. Athletes should find a pace on the bike and toes to bar that can be maintained throughout all 5 rounds. The second part is all grunt work; athletes should have a strategic rep scheme to keep a consistent and aggressive pace.
Athletes want to avoid coming out hot in the first 5 rounds so they don’t light their grip and lungs up.
BURN: Metcon (Time)
5 rounds
8/7 Echo
15 Hanging Knees Raises or 10 Toes to above hips
-into-
75 Dumbbell Snatch (35/25)
Weightlifting
YES THIS IS AFTER THE METCON
Shoulder Press
4 sets of 8 reps @ – RPE 8/10
DO YOUR GHD HIP EXT BETWEEN SETS
GHD Hip Extension
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