MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
1:00 Machine
-into-
3 sets:
5 Worlds Greatest Stretch (each side)
10 Deadbugs
5 Scap Pull-ups
5 Front Squats (empty bar – build across sets)
2. Strength Prep
Athletes will have 10-12 minutes to build up in weight on front squat to a heavy single and find a max strict weighted chin-up. Have athletes alternate between the two movements completing 1 set of front squats and then transitioning to 1 set of strict weighted chin-ups. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
2 sets:
5/4 Calorie Bike (build-in pace)
5 Wall Balls
5 GHD’s
Weightlifting
Front Squat
Front Squat
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Weighted Chin Ups
Strict Chin Up:
– Max Weight
* Rest as needed between sets *
Metcon
WTH: Metcon (Time)
40/32 Calorie Bike
-into-
60-40-20
Wall Balls (20/14)
GHD’s
-into-
40/32 Calorie Bike
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of bike calories. Effort applied to the first bike should allow you to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.
Repeat from June 7, 2022
COMP: Metcon (Time)
30/24 Calorie Bike
42-30-18
Wall Balls (20/14)
GHD’s (OR V Ups)
-into-
30/24 Calorie Bike
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of bike calories. Effort applied to the first bike should allow you to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.
Repeat from June 7, 2022
FIT: Metcon (Time)
24/20 Calorie Bike
-into-
36-24-12
Wall Balls (20/14)
GHD’s to parallel or v-ups
-into-
24/20 Calorie Bike
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of bike calories. Effort applied to the first bike should allow you to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.
Repeat from June 7, 2022
BURN: Metcon (Time)
20/16 Calorie Bike
-into-
30-20-10
Wall Ball Thruster
Abmat Sit-up
-into-
20/16 Calorie Assault Bike
24/20 Calorie Bike
-into-
36-24-12
Wall Balls (20/14)
GHD’s to parallel or v-ups
-into-
24/20 Calorie Bike
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate to moderate-high intensity. This workout contains a cash-in/cash-out of bike calories. Effort applied to the first bike should allow you to move directly into wall balls, and the effort on the second bike can be at a high pace due to no work following it.