MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets
30-second Bike (easy pace)
10 Banded Pull Through (Left)
10 Banded Pull Through (Right)
10 Banded Pull Through (Both)
10 Hollow Rocks
5 Back Squats (empty bar-build across sets)
2. Workout Prep
2 sets:
3 Back Squats (build-in weight)
5 Air Squats
20-second Bike (build-in pace)
Metcon
PT 1: Metcon (5 Rounds for reps)
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)
-rest 3 minutes before going to accessory-
Target Time: Try and finish the back squats under 30 seconds. Everything else just move steady and get a good pump.
Time cap each set: Just Don’t move too slow.
SCORE # OF AIR SQUATS EACH ROUND
These are intended to give you a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.
The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath.
PT 2: Metcon (Weight)
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-
* Both movements are with a single dumbbell.
For rear-elevated split squats, you will load one DB in any fashion and elevate the rear foot on a roller or low box. The front foot will be far enough forward that you can split squat to or slightly below parallel and return up (the rear knee does not have to make contact with the floor and will heavily depend on the height of the rear elevated foot if that is possible).
Using bodyweight only and a PVC pipe in front as stabilization will aid you in developing strength to begin doing these movements with weight.