MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
Every min (5:00)
8 Wall Ball Thrusters (light)
8 V Ups
**2. Workout Prep**
3 sets
50m Run (workout pace)
3 Parallel GHD’s + 2 Full GHD’s
Set 1: 3 Pike Push-Ups
Set 2: 3 Kipping Handstand Push-Ups
Set 3: 3 Strict Handstand Push-Ups
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 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat
* Add weight to each set but not heavy *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
300m Run
20 GHD Sit-ups (OR 30 V Ups)
10 Strict Handstand Push-Ups
*Run counted as 3 reps: 100m = 1 rep
*33 reps per round
Target number of Rounds: 4-6 rounds
Minimum number Rounds before scaling: 3.5 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
300m Run
20 AbMat Sit-ups
7 Handstand Push-Ups
Scale for HSPU – Wall Walks, Wall Kick Ups, or Box Pike Push Ups
Weightlifting
Back Squat + Front Squat ((5+1) x 5)
Set 1:
5 Back Squat + 1 Front Squat @ 65% of 1RM Back Squat
-Rest 60-90 secs-
Set 2:
5 Back Squat + 1 Front Squat @ 70%
-Rest 60-90 secs-
Set 3:
5 Back Squat + 1 Front Squat @ 70%
-Rest 60-90 secs-
Set 4:
5 Back Squat + 1 Front Squat @ 75%
-Rest 60-90 secs-
Set 5:
5 Back Squat + 1 Front Squat @ 80%
Accessory Work
Metcon (No Measure)
If you missed yesterday
12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side
4×8 B-stance Double Dumbbell Deadlift (Heavy)
4×6 Weighted Glute Ham Raise (Moderate)
B Stance DL
https://www.youtube.com/watch?v=9fpVKUw9m_k
Warm-up (No Measure)
ACCESSORY WORK
12-10-8-6-4
Db/kB front raise
Db/kB side raise
Db/kB curls
Db/kB oh tri extension (single arm)
GHD back extensions
Try to increase weight each set. All movements use 2 kB/Db except for oh tri extension.