MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec single unders
5 dynamic squat stretch
5 Back Squats (empty bar – build across)
5 Hang Power Cleans (empty bar)
5 Shoulder to Overhead (empty bar)
**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
**3. Workout Prep**
2 sets
3 Kipping Pull-Ups
3 Ring Dips
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
10 Double Unders
Weightlifting
Back Squat
15 Minute Time Cap
– Build to a heavy single for the day
* rest 60-90 seconds between sets *
Example Sets
Set 1:
1 Back Squat @255#
-rest 60 seconds –
Set 2:
1 Back Squat @270#
-rest 60 seconds –
Set 3:
1 Back Squat @280#
-rest 60 seconds –
Set 4:
1 Back Squat @290#
-rest 60 seconds –
Set 5:
1 Back Squat @300#
-rest 60 seconds –
Set 6:
1 Back Squat @310#
Based off of a 300# Back Squat 1RM
Metcon
COMP: Metcon (2 Rounds for time)
3 rounds:
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
Score is total of the two times. You will input two times.
13 minute time cap for each section (stop at the 13 minute mark if you are not finished with the 1st 3 rounds so you get at least a 2 minute rest before the 2nd half).
Workout stimulus is moderate effort and steady pacing. Barbell work should be challenging but able to be done unbroken with selected weight in first section of three rounds. Goal is to keep athletes moving throughout this entire workout. If they get stuck due to skill or bar weight, adjustments should be made to keep intensity up.
FIT: Metcon (2 Rounds for time)
3 rounds:
3 Muscle Ups (Bar or Ring) or 6 Burpee Pull-Ups
9 Hang power cleans (115/85)
7 Shoulder to Overhead (115/85)
50 Single Unders
-Rest until 15:00-
9 Muscle Ups (Bar or Ring) or 15 Burpee Pull-Ups
27 Hang power cleans (115/85)
21 Shoulder to Overhead (115/85)
150 Single Unders
For the Burpee Pull Ups – If you are using a band, do all of the burpees first and then USE A BOX INSTEAD OF THE BAND AND DO JUMPING PULL UPS.
You will put the time it takes to complete each section in wodify. Write down your from each section (2 scores).
Accessory Work
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back