MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
or
Banded 7’s
-into-
6 min AMRAP
30 sec. Machine (easy)
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Sit Ups (focus on leg extension when sitting up)
**2. Strength Prep**
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
– No Hands (aka Zombie) front Squat
– Front Squat
– Pause Front Squat (2 Seconds)
-Tempo Descent Front squat (10 second descent, no pause, fast up)
**3. Workout Prep – completed AFTER Strength**
1 set
2 GHD’s (Parallel) + 1 Full GHD
3 Push Press
3 Handstand Push Ups
Weightlifting
Front Squat
Athletes will have 20 minutes to work up to a 1 rep max on the front squat.
Do not increase weight if your technique begins to break down!
Metcon
COMP: Metcon (Time)
For Time:
30 GHD’s
50 Push Press (95/65)
30 GHD’s
50 Handstand Push-Ups
30 GHD’s
15 Minute Time Cap
FIT: Metcon (Time)
For Time:
35 Ab Mat Sit Ups
50 Push Press (75/55)
35 Ab Mat Sit Ups
35 Handstand Push Ups
35 Ab Mat Sit Ups
15 Minute Time Cap
Accessory Work
Metcon (No Measure)
3 rounds
20 GHD Hip Extensions
15 Russian KB Swings (heavyweight) eye level
10 KB stepback lunges