MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
10 Band Pull Aparts
5 Bench Press (empty bar – build across sets)
5 Power Snatch (empty bar )
5 thrusters (empty bar)
3 Box Steps-ups (each side)
**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**
1 set
1 Burpee
1 Power Snatch
1 Box Jump
1 Thruster
20 sec. Row (workout pace)
Weightlifting
Bench Press
12 minute time cap
Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If Athletes feel ok, go up each set.
Try and reach a heavy single in 5-8 working sets (not including light warm up sets).
Metcon
COMP: Metcon (3 Rounds for reps)
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24″/20″)
1 Minute: Push Press (75/55)
1 Minute: Max Cal Row
-Rest 1 Minute-
Score – input total reps of each individual round.
Stimulus for today is moderate pacing with consideration of 1 min time cap on each movement. For all “1 minute” work periods, athletes should be working for 50 seconds and then using the last 5-10 seconds as a transition period before moving to the next movement. Athletes should work through the entire minute of the last movement (the max cal row).
FIT: Metcon (3 Rounds for reps)
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Alt DB Snatch (35/20)
1 Minute: Box jumps (20″/16″)
1 Minute: DB Push Press (35s/20s)
1 Minute: Max Cal Row
-Rest 1 Minute-
Steps up are allowed if needed for box jumps.
Accessory Work
Metcon (No Measure)
1 min overhead banded shoulder distraction (each side)
1 min calf smash (each side)
1 min seal pose