MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
:45 sec ECHO Bike
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie ECHO Bike (build in pace)
Metcon
COMP: PART A (AMRAP – Reps)
Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie ECHO Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin Part B-
Workout 1:
Target Calories each set: 25/20+ Calories
Minimum number of reps before scaling: 20/15 Calories
Workout 2:
Target Time: Sub 7:00
Time cap: 9:00
Workout is scored by total calories in section 1 (3 scores) and total time in section 2 (1 score). Stimulus is moderate/moderate-high intensity in section 1 and moderate sustained intensity in section 2
COMP: PART B (Time)
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie ECHO Bike
FIT: PART A (AMRAP – Reps)
3 sets
3:00 AMRAP
5 Power Cleans (155/105)
10 Bar Facing Burpees
Max Calorie ECHO Bike
-rest 2:00 between sets-
Workout 1:
Target Calories each set: 25/20+ Calories
Minimum number of reps before scaling: 20/15 Calories
Workout 2:
Target Time: Sub 7:00
Time cap: 9:00
Workout is scored by total calories in section 1 (3 scores) and total time in section 2 (1 score). Stimulus is moderate/moderate-high intensity in section 1 and moderate sustained intensity in section 2
FIT : PART B (Time)
For Time:
15 Power Cleans (155/105)
30 Bar Facing Burpees
40/32 Calorie ECHO Bike
Accessory Work
Metcon (Checkmark)
SPEND SOME TIME THIS WEEK STRETCHING! Take advantage of the Pliability!