MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets
5 Back Squats (empty bar- build across sets)
5 Stepback Lunges (each side)
5 Ring Rows
5 Pushups
3 Box Step-ups (each side)
**2. Strength Prep**
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks.
Athletes should only need 2-3 sets to be at their working weight prior to warm up.
**3. Workout Prep**
1 set
10′ Dumbbell Front Rack Walking Lunge
2 Strict Pull Ups
2 Box Jumps
2 Strict Handstand Push Ups
Weightlifting
Back Squat (5×5)
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Stimulus is moderate/moderate high intensity. Low reps on movements mean that athletes can push the pace across this workout. Chosen movements should allow for consistent sets of 5 reps for the majority of this workout (for Pull ups and SHSPU).
FIT: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×35/25)
5 Pull-ups
5 Box Jumps (20/16)
5 Handstand Push-ups
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Stimulus is moderate/moderate high intensity. Low reps on movements mean that athletes can push the pace across this workout. Chosen movements should allow for consistent sets of 5 reps for the majority of this workout (for Pull ups and SHSPU).
BURN: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25′ Lunge Walk
5 Ring Rows
5 Step Ups (24/20)
5 Push-ups