MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
**2. Workout Prep**
2 sets
15sec. Assault Bike (workout pace)
5 Kettlebell or Dumbbell Front Squats
– rest 30 secs. between sets –
After Metcon
**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 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
Banded 7s
https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=58
Metcon
COMP: Metcon (Time)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35)
Calorie Assault Bike
-Rest 1:1 between sets-
Women’s Calories -16-12-8 (KB FS reps are still 21-15-9)
Each Set:
Target time each set: 4-5 minutes
Time cap: 6 minutes
Score is total time for completion.
FIT: Metcon (Time)
2 Sets
18-12-6
Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)
Calorie Assault Bike
-Rest 1:1 between sets-
Women’s Calories -15-10-5
Each Set:
Target time each set: 4-5 minutes
Time cap: 6 minutes
Weightlifting
Snatch Pull to Mid Thigh + Snatch
Pull up to mid thigh and then reset back down before going into a full snatch.
Set 1 – 70%
Set 2 – 75%
Set 3 – 80%
Set 4 – 80%
Set 5 – 85% – go by how you are feeling!
Accessory Work
Metcon (AMRAP – Reps)
The Ab Burner
AMRAP 5:00
10 Sit Ups
20 Russian Twists
40 Flutter Kicks