MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s Warm Up
-into-
3 sets:
20-Second Assault Bike (build in pace)
10 Bent Over Dumbbell Rows (Or Barbell)
5 Bench Press (empty bar- build across sets)
2. Strength Prep
Athletes will be benching at 70% for 5 x 5. Athletes should load their shoulders down and back against the bench. Next, ensure they keep their glutes against the bench at all times during the lift and engage the legs by driving the feet into the floor.
3. Workout Prep
1 set:
30-Second Bike (slow)
20-Second Bike (moderate)
10-Second Bike (fast)
Weightlifting
Bench Press
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
WTH: Metcon (Time)
8 sets: (1:1)
20/16 Calorie Echo Bike
Target time each set: 55-65 seconds
Time cap each set: 75 seconds
Stimulus is consistent pacing across sets.
Score is total time including rest
COMP: Metcon (Time)
8 sets: (1:1)
16/14 Calorie Echo Bike
Target time each set: 55-65 seconds
Time cap each set: 75 seconds
Stimulus is consistent pacing across sets.
Score is total time including rest
FIT: Metcon (Time)
8 sets: (1:1)
14/12 Calorie Echo Bike
Target time each set: 55-65 seconds
Time cap each set: 75 seconds
Stimulus is consistent pacing across sets.
Score is total time including rest
BURN: Metcon (Time)
8 sets: (1:1)
12/10 Calorie Echo Bike
Target time each set: 55-65 seconds
Time cap each set: 75 seconds
Stimulus is consistent pacing across sets.
Score is total time including rest