MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
* Hip Halo -into-
6 min AMRAP
40 second ECHO Bike
5 Pike Push Ups
10 Walking Lunges + Torso Twist
2. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (build in pace)
2 Handstand Push Ups
10ft Dumbbell Walking Lunge (build in weight)
Metcon
COMP: Metcon (Time)
5 Sets:
15/12 Calorie ECHO Bike
12 Handstand Push Ups
50ft Dumbbell Lunge (50s/35s)
-rest 1:1-
* Target time each set: 1:50-2:15
* Time cap each set: 2:30
# STIMULUS and GOALS
* Stimulus is moderate-high, repeatable intensity across all sets. Fatigue from the bike and HSPU will most definitely contribute to the difficulty of DB lunge.
Keep intensity at a pace that allows for controlled breathing and quality of movement
FIT: Metcon (Time)
5 Sets:
12/10 Calorie ECHO Bike
8 Handstand Push Ups
50ft Dumbbell Lunge (35s/25s) –
rest 1:1-
* Target time each set: 1:50-2:15
* Time cap each set: 2:30
# STIMULUS and GOALS
* Stimulus is moderate-high, repeatable intensity across all sets. Fatigue from the bike and HSPU will most definitely contribute to the difficulty of DB lunge.
Keep intensity at a pace that allows for controlled breathing and quality of movement
Accessory Work
Pull-ups
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )-
Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)-
Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)
– Rest 30-seconds between sets
-into-
3 sets of 3-4 unassisted pull-ups
– Rest 30-seconds between sets
Pull-ups
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip
)- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)-
Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Metcon (Checkmark)
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
BURN: Metcon (Time)
5 Sets:
10/8 Calorie ECHO Bike
10 Dumbbell Push Press
25ft Single Dumbbell Lunge (light)
-rest 1:1-