MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
7 min AMRAP
10 Walking Lunge Steps (total)
5 Knees to Elbows
30 sec assault bike
5 Deadlifts (empty bar- build across sets)
2. Strength Prep
Athletes will be performing deadlifts at 67.5% for 10×3. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall.
3. Workout Prep
1 set:
10ft Walking Lunge
4 Toes to Bar
20-second Assault Bike (at workout pace)
Weightlifting
Deadlift
3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Metcon
COMP: Metcon (5 Rounds for calories)
5 sets
2:00 AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
12 Toes to Bar
Max Calorie Bike in remaining time
-1 min rest between sets-
Target number of Calories (total): 80/65+
Minimum number of Calorie (total) before scaling: 60/48
You will input 5 scores!
Stimulus is a constant effort through the lunge/toes to bar for consistent work on the bike. Athletes are not attempting to sprint on the bike each time. Rather, they are looking to apply the best effort that they can replicate each round.
Athletes should be earning 45-60 seconds to work on the bike each round.
If athletes are not meeting the stimulus early on, lower the weight or eliminate the dumbbell from the walking lunge and use bodyweight only.
FIT: Metcon (5 Rounds for calories)
5 sets
2:00 AMRAP
50ft Single Dumbbell Walking Lunge (35/25)
8 Toes to Bar
Max Calorie Assault Bike in remaining time
1 min rest between sets
Target number of Calories (total): 80/65+
Minimum number of Calorie (total) before scaling: 60/48
You will input 5 scores!
Stimulus is a constant effort through the lunge/toes to bar for consistent work on the bike. Athletes are not attempting to sprint on the bike each time. Rather, they are looking to apply the best effort that they can replicate each round.
Athletes should be earning 45-60 seconds to work on the bike each round.
If athletes are not meeting the stimulus early on, lower the weight or eliminate the dumbbell from the walking lunge and use bodyweight only.
BURN: Metcon (5 Rounds for calories)
5 sets
2:00 AMRAP
50ft Walking Lunge
10 Hanging Knee Raises
Max Calorie Bikein remaining time
Target number of Calories (total): 80/65+
Minimum number of Calorie (total) before scaling: 60/48
You will input 5 scores!
Stimulus is a constant effort through the lunge/toes to bar for consistent work on the bike. Athletes are not attempting to sprint on the bike each time. Rather, they are looking to apply the best effort that they can replicate each round.
Athletes should be earning 45-60 seconds to work on the bike each round.
If athletes are not meeting the stimulus early on, lower the weight or eliminate the dumbbell from the walking lunge and use bodyweight only.