MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike erg (sit/stand)
5 Deadbugs (each side)
5 burpees
5 Single Arm Kettle Bell Swings eye level (light/each side)
10-sec handstand hold
**2. Workout Prep**
50m Shuttle Run (25m out/25m back)
5 Kettle bell swings
3 Handstand Push Ups
1 Burpee Box Get Over
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 working sets (light)
2 Tempo Front Squats (2-1-0) + 1 Back Squat
Metcon
COMP: Metcon (Time)
4 sets of
2 rounds
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (53/35)
10 Handstand Push-Ups
5 Burpee Box Jumps (24/20)
rest 3:00 between sets –
4 sets will be 8 rounds total
20 Minute Time Cap
FIT: Metcon (Time)
4 sets
2 rounds
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (35/20)
3 Wall Walks
5 Burpee Box Step Ups or Jumps (24/20)
rest 3:00 between sets –
Weightlifting
Front Squat + Back Squat
Front Squat + Back Squat
Front Squat + Back Squat:
– (3 FS + 3 BS) x5 sets. Move up in weight each set.
Set 1 – 65% of 1RM FS
Set 2 – 70%
Set 3 – 75%
Set 4 – 80%
Set 5 – 85+%
* Rest 60-90 secs between sets