MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm Up
-into-
8:00 Amrap
30-sec bike(easy)
20-sec bike (mod)
10-sec bike (high)
10 plate toe taps (each side)
5 Box Jumps
5 Kettlebell Swings to eye level (focus on hip extension)
5 back Squats (empty bar – build across sets)
2. Strength Prep
Athletes are Back Squatting at 80% at 5 x 3.
3. Workout Prep
2 sets:
20-second Bike(workout pace)
4 Box jumps (build in height)
4 Kettlebell Swings (build in weight)
Weightlifting
Back Squat
3 Back Squat x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
WTH: Metcon (5 Rounds for reps)
5 Rounds
1 Minute: Max Calorie Bike
1 Minute: Max Box Jump Overs (24”/20”)
1 Minute: (Rounds 1, 3, and 5 Toes to bar; Rounds 2 and 4: Bar Muscle Ups)
-Rest 1:00 between rounds-
Target number of reps each set: 60+ reps (total)
Minimum number of reps before scaling: 45 reps (total)
Stimulus are consistent reps on each movement across all rounds of this workout. There will be compounding fatigue in this workout, meaning leg fatigue from the bike will affect the athletes ability to box jump over, and fatigue from explosiveness on box jumps will affect the athletes ability to create momentum on KB swings.
COMP: Metcon (5 Rounds for reps)
5 Rounds
1 Minute: Max Calorie Bike
1 Minute: Max Box Jumps (24”/20”)
1 Minute: Kettlebell Swings (53/35)
-Rest 1:00 between rounds-
You will have 5 scores
Target number of reps each set: 60+ reps (total)
Minimum number of reps before scaling: 45 reps (total)
Stimulus are consistent reps on each movement across all rounds of this workout. There will be compounding fatigue in this workout, meaning leg fatigue from the bike will affect the athletes ability to box jump over, and fatigue from explosiveness on box jumps will affect the athletes ability to create momentum on KB swings.
FIT (5 Rounds for reps)
5 Rounds
1 Minute: Max Calorie Bike Erg
1 Minute: Max Box Jumps
(20”/16”)
1 Minute: Kettlebell Swings (35/25)
-Rest 1:00 between rounds-
You will have 5 scores.
Target number of reps each set: 60+ reps (total)
Minimum number of reps before scaling: 45 reps (total)
Stimulus are consistent reps on each movement across all rounds of this workout. There will be compounding fatigue in this workout, meaning leg fatigue from the bike will affect the athletes ability to box jump over, and fatigue from explosiveness on box jumps will affect the athletes ability to create momentum on KB swings.