MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2 sets:
10 Banded Kicks Forward
10 Banded Kick Backwards
10 Banded Fire Hydrants
-into-
8:00 AMRAP
:30 Echo Bike
5 Up downs over DB
5 Lunge Steps (each side)
5 Back Squats (empty – build across sets)
2. Strength
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
3. Workout Prep
2 sets:
2 Lateral Burpee Over Dumbbells
10ft Single Dumbbell Lunge (build in weight)
5/4 Calorie Echo Bike
Weightlifting
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
Metcon
COMP: Metcon (Time)
5 Rounds
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (50/35)
20/16 Calorie Echo Bike
* Target time: 12-14 minutes
* Time cap: 16 minutes
* Stimulus is moderate intensity across all rounds. Be mindful of your pacing on the bike so that you can move directly into burpees on the next round with maintained intensity. Managing the lactic acid early on is going to be key to sustaining consistent pacing across rounds.
FIT: Metcon (Time)
5 Rounds
8 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (35/25)
16/13 Calorie Echo Bike
* Target time: 12-14 minutes
* Time cap: 16 minutes
# STIMULUS and GOALS
* Stimulus is moderate intensity across all rounds. Athletes should be mindful of their pacing on the bike so that they can move directly into burpees on the next round with maintained intensity. Workout is designed to steadily take away athletes legs and lunges as they grind through the rounds. Managing the lactic acid early on is going to be key to sustaining consistent pacing across rounds.
BURN: Metcon (Time)
5 Rounds
8 Up Downs
50ft Walking Lunge
12/10 Calorie Echo Bike