MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2:00 echo Bike
-into-
6:00 AMRAP
8 Roll and Reach
4 Single Arm Dumbbell Suitcase Deadlifts
4 Alternating Dumbbell Snatches
4 Up-Downs over Dumbbell
4 Deadlifts (empty bar – build across sets)
2. Strength
Deadlift for load:
10 reps @ 65%
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
3. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (build-in pace)
4 Alternating Dumbbell Snatch (build-in weight)
2 Burpee over Dumbbell
Weightlifting
Deadlift
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
Metcon
COMP: Metcon (2 Rounds for time)
3 rounds:
15/12 Calorie ECHO Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie ECHO Bike
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
Both workouts are scored by total time. Stimulus is moderate intensity and should be adjusted based on the total volume that the athlete is currently performing.
FIT: Metcon (2 Rounds for time)
3 rounds:
12/10 Calorie ECHO Bike
10 Alternating Dumbbell Snatch (35/25)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
36/30 Calorie ECHO Bike
30 Alternating Dumbbell Snatch (35/25)
27 Burpee Over Dumbbell
Target time each set: 6-8 minutes
Time cap each set: 10 minutes
Both workouts are scored by total time. Stimulus is moderate intensity and should be adjusted based on the total volume that the athlete is currently performing.
BURN: Metcon (2 Rounds for time)
3 rounds:
8/7 Calorie ECHO Bike
8 Alternating Dumbbell Snatch (light)
8 Up Downs
-Rest until 12:00-
For time:
24/20 Calorie ECHO Bike
24 Alternating Dumbbell Snatch (light)
24 Up Downs