MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep and Increasing Heart Rate
10 min AMRAP
30-sec singles unders
3 Dynamic Squat Stretch
3 Sky Reacher Squats (each side)
3 Back Squats + 1 Pause Back Squats (empty bar – building across sets)
3 Muscle Snatch (PVC)
3 Power Snatch
Then move into Strength Prep:
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60%+30lbs in 3-4 sets hitting 2-3 reps a set
Weightlifting
Back Squat (5 x 5 )
– 5 sets x 5 reps @ 60% + 30lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes
*Weight needs to be comfortably where athletes can complete in 15-30 seconds smoothly. Focus on staying tight, driving through the floor and keep chest high.
Metcon
COMP: Metcon (Time)
For Time – 12 min time cap
2 Rounds:
10 Power Snatches (115/80)
8 Burpee over Bar
-straight into-
2 Rounds:
10 Power Snatches (75/55)
8 Burpee over Bar
Bar facing burpees
RX+ (155/105, 95/65)
The stimulus for today’s workout will have two parts. First, will be moderate intensity, planned rest on the bar, and steady work on the burpees. In the second part we want to see the intensity increase as the weight gets lighter and we near the finish.
Don’t come out too hot and burn out. No rest between workouts, except for the time it takes to change weight.
FIT: Metcon (Time)
For Time
2 Rounds:
10 Power Snatches (95/65)
8 Burpee over Bar
-straight into-
2 Rounds:
10 Power Snatches (65/45)
8 Burpee over Bar
Bar facing burpees
The stimulus for today’s workout will have two parts. First, will be moderate intensity, planned rest on the bar, and steady work on the burpees. In the second part we want to see the intensity increase as the weight gets lighter and we near the finish.
Don’t come out too hot and burn out. No rest between workouts, except for the time it takes to change weight.
After Party
Metcon (No Measure)
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
Break into as many sets as needed.
Squat Hold – squat down into a good bottom of squat postion. Keep your chest tall! Do not fold over forward. Use a pole or rig if needed to stay in a good squat position.