MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
5 Back Squats (empty bar- build across sets)
:30Bike (easy pace)
10 Ring Rows
2. Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Be sure to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Keep the chest nice and high while driving through the mid-foot.
3. Workout Prep
2 sets:
5/4 Calorie Bike
4 Pull Ups
Weightlifting
Back Squat
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
WTH: Metcon (5 Rounds for time)
5 Sets: (1 set every 3 minutes 30 seconds)
12/10 Calorie Echo Bike
7 Bar Muscle Ups
12/10 Calorie Echo Bike
NO SCALING
COMP: Metcon (Time)
For Time:
40/32 Calories
50 Pull Ups
40/32 Calories
Target time: 7-9 minutes
Time cap: 12 minutes
The stimulus for today’s workout is moderate to moderate-high intensity with a mentally tough push at the end. Athletes will start the workout with a little primer to their heart rate, then go into some moderate volume gymnastic back into a ground finisher on the bike.
This workout is about controlling your heart rate early, hitting manageable sets while staying aggressive into a gut check/punch at the end. Hold on tight!
FIT: Metcon (Time)
35/28 cal echo bike
35 pull ups
35/28 cal echo bike
Target time: 7-9 minutes
Time cap: 12 minutes
The stimulus for today’s workout is moderate to moderate-high intensity with a mentally tough push at the end. Athletes will start the workout with a little primer to their heart rate, then go into some moderate volume gymnastic back into a ground finisher on the bike.
This workout is about controlling your heart rate early, hitting manageable sets while staying aggressive into a gut check/punch at the end. Hold on tight!
BURN: Metcon (Time)
30/24 Calorie Bike
50 Ring Rows
30/24 Calorie Bike
Target time: 7-9 minutes
Time cap: 12 minutes