MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
5 min amrap:
:15 sec Assault Bike (Arms)
:15 sec Assault Bike (Legs)
:15 sec Assault Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
into:
2 Rounds:
10 Push Ups
:20 scorpion stretch to each side
2. Strength Prep
Work up in weight on Bench Press
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Hang Power Cleans (work up in weight)
Weightlifting
Bench Press
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
Metcon
COMP: Metcon (2 Rounds for time)
16-12-8**
Calorie Echo Bike
Hang Power Cleans (115/80)
-Rest 1:1-
16-12-8
Calorie Echo Bike
15-9-3
Hang Power Cleans (155/105)
Female Cal – 14-10-6**
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Stimulus is moderate intensity across the entirety of the workout. Athletes should aim to start with a bike pace that can be maintained across each bike set so that a strong effort can be applied when moving to the barbell.
It’s going to hurt!
FIT: Metcon (2 Rounds for time)
14-10-6
Calorie Assault Bike
Hang Power Cleans (95/65)
Rest 1:1
14-10-6
Calorie Assault Bike
Hang Power Cleans (135/95)
(Womens Calories: 11-8-5)
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Stimulus is moderate intensity across the entirety of the workout. Athletes should aim to start with a bike pace that can be maintained across each bike set so that a strong effort can be applied when moving to the barbell.
BURN: Metcon (2 Rounds for time)
16-12-8**
Calorie Echo Bike
Hang Power Cleans (95/65)
-Rest 1:1-
16-12-8
Calorie Echo Bike
15-9-3
Hang Power Cleans (105/80)
Female Cal – 14-10-6**
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Stimulus is moderate intensity across the entirety of the workout. Athletes should aim to start with a bike pace that can be maintained across each bike set so that a strong effort can be applied when moving to the barbell.