MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Tabata on Row or Bike(5 rounds)
-Moderate Pacing-
-into-
Hip Halo Warmup
* 10 Sidestep 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
20 Sec. Row (Workout Pace)
5 Wall Balls (work up in weight)
**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)
Metcon
COMP: Metcon (Time)
For Time:
21/16 Calorie Row
42 Wall Balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall Balls (20/14)
14 Minute Time Cap
ASSAULT BIKE OPTION IS RX: 15/12 Cal
FIT: Metcon (Time)
For Time:
18/14 Calorie Row
36 Wall Balls (14/10)
18/14 Calorie Row
30 Wall Balls (14/10)
18/14 Calorie Row
24 Wall Balls (14/10)
14 Minute Time Cap
ASSAULT BIKE OPTION IS RX: 13/10 Cal
Weightlifting
Snatch Deadlift Below Knee + Snatch Pull + Snatch
Deadlift to below the knee and then reset back down before going into a snatch pull with a one second pause at the top of pull and then reset one more time before going into a snatch.
Set 1:
1 Snatch deadlift to below the knee + 1 snatch pull with 1 second pause at the top of pull + 1 snatch @ 70%
Rest 60-90 seconds –
-Set 2: @ 75%
Rest 60-90 seconds –
-Set 3: 75%
Rest 60-90 seconds –
-Set 4: @ 80%
Accessory Work
L-Sit
Try to accumulate 2 minutes. Use the parrallettes if able. The scale for this is to use two boxes. Try to maintain an L position. Using the boxes, allows your legs to be a little lower.