MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Assault Bike
5 Hanging Knee Raises
5 Dynamic Squat Stretches + Inch Worm
+
– into –
3:00 Warm-Up on Thruster
Start light (bar) and progress up a little bit while going into the workout prep.
**2. Workout Prep**
2 sets
20sec. Assault Bike
2 Hanging Knee Raises + 2 Toes to Bar
2 Dumbbell Thrusters (practice the squat clean)
4 Front Lack Walking Lunge Steps (2 each leg)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars ready and progress through the warm-up while adding weight to each set:
– The thruster already has primed the press so drop weight slightly and have the athletes get comfortable with a few sets of dropping underneath the bar and clean up the footwork.
– into –
Build up to opening Push Jerk weight
Metcon
COMP: Metcon (Time)
4 rounds for time
20/16 Calorie Assault Bike
15 Toes To Bar
10 Dumbbell Thrusters (50s/35s)
36’ Front Rack Walking Lunge (50s/35s)
Target time: 14-16 minutes
Time cap: 18 minutes
36′ is 6 mats long ways or approx the length of the rig.
FIT: Metcon (Time)
4 rounds for time
16/13 Calorie Assault Bike
10 Knees to Elbows
10 Dumbbell Thrusters (35s/25s)
36’ Front Rack Walking Lunge (35s/25s)
Time Cap 18 Minutes
36′ is 6 mats long ways or approx the length of the rig.
Weightlifting
Push Jerk
15 Minute Time Cap
Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).