MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
3 Elbow to Floor stretch (each side)
5 Dynamic Squat Stretch
3 back squats + 3 pause squats (empty bar – build across)
5 GHD’s to parallel OR abmat situps
5 alt. V-ups (each side)
**2. Strength Prep**
Have athletes build up to 60%+50lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so lighten the load or scale reps down to maintain form.
**3. Workout Prep**
1 set
3 GHD’s (parallel) + 2 Full GHD’s
3 Burpee to Bar
3 Knee to elbows + 2 Toes to Bar
Weightlifting
Back Squat (5 x 5 )
– 5 sets x 5 reps @ 60%+50lbs
* Complete a set every 1 minute, on the minute for 5 minutes *
This is a 10# increase from last week. Technique before weight! Reflect on how you felt last week and how you feel today!
Pausing Back Squat (5 x 1 )
3 SECOND PAUSE IN BOTTOM
SET ON THE :90
This is NOT a max lift , but a good comfortable and controlled set. Not trying to reach failure.
Example Sets
Set 1:
0:00 – 1:30
1 Pause Back Squat @ 65%
Set 2:
1:30 – 3:00
1 Pause Back Squat @ 70%
Set 3:
3:00 – 4:30
1 Pause Back Squat @ 75%
Set 4:
4:30 – 6:00
1 Pause Back Squat @ 80%
Set 5:
6:00 – 7:30
1 Pause Back Squat @ 85%
Metcon
COMP: Metcon (Time)
For Time:
50 GHD’s
50 Burpees to 6-inch target
50 Toes to Bar
15 minute time cap
Burpee to 6 in target: Find a spot on the rig that requires you to leave the ground to touch the bar. BOTH HANDS MUST TOUCH FOR IT TO COUNT! If both hands do not touch, the jump must be repeated…the burpee does not have to be.
FIT: Metcon (Time)
For Time:
50 abmat situps
50 Burpees to 6-inch target
50 Knees to Elbows
15 minute time cap
Burpee to 6 in target: Find a spot on the rig that requires you to leave the ground to touch the bar. BOTH HANDS MUST TOUCH FOR IT TO COUNT! If both hands do not touch, the jump must be repeated…the burpee does not have to be.
Accessory Work
Metcon (No Measure)
3 sets
10-15 Hip Extensions on GHD
10 KB Step Back Lunges (20 total)