MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Up Downs + Plate Step Up
5 Bench Press (empty bar/slow and controlled)
2. Strength Prep
Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.
3. Workout Prep
1 set:
20-seconds (at workout pace)
2 Burpee to Plates
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
Metcon
COMP: Metcon (Time)
80/65 Calorie Echo Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate-high, steady effort. Athletes should be strategic in the type of effort they apply and have a specific number of “goal” calories in mind for each 1:00 round
FIT: Metcon (Time)
65/50 Calorie Echo Bike
Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp)
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate-high, steady effort. Athletes should be strategic in the type of effort they apply and have a specific number of “goal” calories in mind for each 1:00 round