MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets:
1:00 Bike (increase speed)
10 Alternating V-Ups
3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats
2. Workout Prep
3 sets:
5/4 Calorie Bike (at workout pace)
4 GHD’s
2 Back Squats (build-in weight)*
*Practice transitioning from the ground to the back rack position.
Metcon
COMP: Metcon (7 Rounds for time)
Every 3:00 (7 sets)
12/10 Calorie Bike
12 GHD’s
9 Back Squats (155/105)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Establish a pace on set 1 that can be maintained on all following sets. You should be finishing around the 1:30-1:45 mark each round. If you get less than 60 seconds of rest each round, they should decrease the calories on the bike until the target time frame is met.
Focus on getting your heart rate under control during the rest. Remind them not to sit down but to stay moving and control their breathing. Be ready to work when the clock hits 3 minutes.
FIT: Metcon (7 Rounds for time)
Every 3:00 (7 sets)
10/8 Calorie Bike
10 GHD’s or V-Ups
9 Back Squats (135/95)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Establish a pace on set 1 that can be maintained on all following sets. You should be finishing around the 1:30-1:45 mark each round. If you get less than 60 seconds of rest each round, they should decrease the calories on the bike until the target time frame is met.
Focus on getting your heart rate under control during the rest. Remind them not to sit down but to stay moving and control their breathing. Be ready to work when the clock hits 3 minutes.
BURN: Metcon (7 Rounds for time)
Every 3:00 (7 sets)
8/7 Calorie Bike
12 Sit Ups
9 Back Squats (115/80)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Establish a pace on set 1 that can be maintained on all following sets. You should be finishing around the 1:30-1:45 mark each round. If you get less than 60 seconds of rest each round, they should decrease the calories on the bike until the target time frame is met.
Focus on getting your heart rate under control during the rest. Remind them not to sit down but to stay moving and control their breathing. Be ready to work when the clock hits 3 minutes.