MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
12min AMRAP
2 minutes on row or bike
Then amrap
5 dynamic squat stretch
3 back squats +3 pause back squats (empty bar -build across)
5 hand-release pushups
3 Box Step-ups (each side)
5 deadlifts + 3 power cleans (empty bar – build across)
*have WOD equipment set up by end of the warmup
**2. Strength Prep (After warm up)**
Athletes build up to 60%+40lbs in 3-4 sets hitting 2-3 reps a set. lighten the load if needed to maintain form.
**3. Workout Prep (After strength, before WOD)**
2 sets
2 Box Jump Overs
1 Deadlift (add weight second set)
1 Strict Handstand Push-up
1 Power Clean
Weightlifting
Back Squat (5 x 5)
– 5 x 5 reps @ 60% + 40lbs 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Pausing Back Squat
– 5 sets x 2 reps
* Complete a set every 90 seconds *
Pause should be 2-3 seconds at the bottom.
Focus on a controlled descent, tight core and tall torso. Be explosive out of the hole and press up on the bar (DON’T PULL DOWN).
This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure.
Set 1- 55% of 1RM
Set 2 – 60%
Set 3 – 65%
Set 4 – 70%
Set 5 – 75%
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP12
8 Box Jump overs (24/20)
8 Deadlifts (155/105)
4 Strict Handstand Push-Ups
4 Power Cleans (155/105)
Rx+ (185/125)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Box Jump overs (24/20)
8 Deadlifts (115/75)
4 Handstand Push-Ups
4 Power Cleans (115/75)
step ups allowed.
If unable to do HSPUs, use a box OR DB strict press
Accessory Work
Metcon (No Measure)
1 min elevated pigeon pose (each side)
1 min foam roll hamstrings (each side)
1 min foam roll calves (each side)