MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Tabata
20 seconds on/10 seconds off
6 sets of Assault Bike (70% effort)
2. Workout Prep
1 set:
30 seconds (at first workout pace)
-rest 30 seconds-
10 second Sprint (at second workout pace)
Metcon
COMP: Metcon (Time)
90/70 Calorie Echo Bike
-Rest 3:00-
10 sets
9/7 Calorie Echo Bike
-Rest 1:1 between sets-
Workout 1:
Target time: 6-8 minutes
Time cap: 10 minutes
Workout 1:
Target time each set: 35-45 seconds
Time cap each set: 60 seconds
Stimulus for today is moderate-steady pacing into fast-high intensity intervals. You are going to start off with a strong, mental grind on the bike, then transition into fast sprints with the goal to stay consistent and hang on for dear life.
FIT: Metcon (Time)
70/55 Calorie Echo Bike
Rest 3:00
10 sets
8/6 Calorie Echo Bike
Workout 1:
Target time: 6-8 minutes
Time cap: 10 minutes
Workout 1:
Target time each set: 35-45 seconds
Time cap each set: 60 seconds
Stimulus for today is moderate-steady pacing into fast-high intensity intervals. You are going to start off with a strong, mental grind on the bike, then transition into fast sprints with the goal to stay consistent and hang on for dear life.