MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Bike (increase pace across sets)
10 Dynamic Squat Stretch
5 Roll and Reach
10 Iron Cross
10 Scorpions
2. Workout Prep
20 Secs at Set 1 Pace
-rest 30 seconds-
15 Secs at Set 2 Pace
-rest 30 seconds-
10 Secs at Set 3 Pace
Metcon
WTH: Metcon (5 Rounds for time)
5 sets:
20/16 Calorie Bike
-rest 1:00-
16/13 Calorie Bike (mod-fast)
-rest 45 seconds-
12/10 cal bike
-rest 2:00-
5 scores – total time for each round
COMP: Metcon (5 Rounds for time)
5 sets:
16/13 Calorie Bike
-rest 1:00-
12/10 Calorie Bike
-rest 45 seconds-
8/7 Calorie Bike
-rest 2:00-
5 scores – total time for each round
Target time each set:
16/13 Calorie: 55-65 seconds
12/10 Calorie: 40-45 seconds
8/7 Calorie 20-25 seconds
Time cap each set:
16/13 Calorie: 75 seconds
12/10 Calorie: 55 seconds
8/7 Calorie: 45 seconds
FIT: Metcon (5 Rounds for time)
5 sets:
13/10 CalorieBike
-rest 1:00-
10/8 CalorieBike
-rest 45 seconds-
6/5 Calorie Bike
-rest 2:00-
5 scores – total time for each round
Target time each set:
16/13 Calorie: 55-65 seconds
12/10 Calorie: 40-45 seconds
8/7 Calorie 20-25 seconds
Time cap each set:
16/13 Calorie: 75 seconds
12/10 Calorie: 55 seconds
8/7 Calorie: 45 seconds
BURN: Metcon (5 Rounds for time)
5 sets:
10/8 Calorie Bike
-rest 1:00-
8/7 Calorie Bike
-rest 45 seconds-
6/4 Calorie Bike
-rest 2:00-
5 scores – total time for each round
Accessory Work
PART OF CLASS
Metcon (Checkmark)
Rope Climb
Week 1 Day 1:
Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack
– rest 1 minute between sets –