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