MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault Bike
5 dead bugs
5 bird dogs
10 banded good mornings
5 Deadlifts (empty bar – build across)
**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
3 Back Squats
10 sec. Back Squat Hold (Top)
3 Back Squats
5 Sit Ups
Weightlifting
Deadlift
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 (Time)
For Time:
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups
15 Minute Time Cap
Use rack or from the ground. Athletes will have 20 seconds to hit as many squats as possible followed by a 10 second rest. They will continue going back and forth with 20 seconds of work and 10 seconds of rest until they have completed 100 total reps of Back Squats. The abmat sit ups are straight through (no tabata).
FIT: Metcon (Time)
For Time:
100 Back Squats (75/55)
Tabata (20 secs on/10 secs off) *
into –
100 Abmat SIt Ups
Use rack or from the ground. Athletes will have 20 seconds to hit as many squats as possible followed by a 10 second rest. They will continue going back and forth with 20 seconds of work and 10 seconds of rest until they have completed 100 total reps of Back Squats. The abmat sit ups are straight through (no tabata).
Accessory Work
Metcon (No Measure)
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)