MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
5 Rounds
“Rowling” – 1 burpee over rower penalty for each cal over/under 100m – 5 max
**2. Workout Prep**
3 sets
1 Tempo Strict Pull Up (3-seconds up + 2-second hold + 3-second negative) use band or ring rows for athletes that need a scale.
2 Push-Ups + 2-second pause at the top
3 Air Squats + 2-second pause at the bottom
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 (empty bar)
3 SOTS PRESS (PVC PIPE)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Hang Squat Snatch
– into –
Warm-Up to open Weight.
Metcon
COMP: Metcon (Time)
EMOM 12
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
Target time per set: 35-45 seconds
Time cap per set: 50 seconds
Score is slowest round.
FIT: Metcon (Time)
EMOM 12
4 Pull-Ups
8 Push-Ups
12 Air Squats
Target time per set: 35-45 seconds
Time cap per set: 50 seconds
Weightlifting
Hang Snatch
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%
– rest 60-90 seconds –
3 @ 75%
2 @ 80%
1 @ 85%
– rest 60-90 seconds –
1 @ 85%+
*you can go heavier if you feel good!
Accessory Work
Metcon (No Measure)
4 Sets:
10 Plate Dead Bugs
10 Quadruped Plate Pull Throughs
10 Russian Halo Tops