MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Tabata ECHO Bike (8 sets)
*build up to workout pace
-into-
3 sets:
10 Dynamic Squat Stretch
25ft Lizard Crawl
10 Step Back Lunges
2 Broad Jump + Vertical Jump
2. Workout Prep
2 sets:
5/4 Calorie ECHO Bike (build in pace)
4 Back Rack Step Back lunges (build in weight)
25ft Broad Jump
Accessory Work
Metcon (Checkmark)
Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.
Level 1: Straight leg kipping leg raises
Level 2: Kipping toes to bar
Level 3: Strict toes to bar
Metcon
COMP: Metcon (Time)
6 sets
10/8 Calorie ECHO Bike (sprint)
14 Barbell Step Back Lunges (95/65)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)
-rest 3:00 between sets-
Target time each set: Sub 90 seconds
Time cap each set: 2 minutes
Overall workout time cap: 27 minutes
These are intended to give your athletes a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.
FIT: Metcon (Time)
6 sets
10/8 Calorie ECHO Bike (sprint)
14 Barbell Step Back Lunges (75/55)
50ft Broad Jump (Or 15 Russian Kettlebell Swings 53/35)
-rest 3:00 between sets-
Target time each set: Sub 90 seconds
Time cap each set: 2 minutes
Overall workout time cap: 27 minutes
These are intended to give your athletes a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.