MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees

-into-

5 min AMRAP

8 Alternating Dumbbell Snatch (light)

5 Single Arm DB Thrusters (light)

3 elbow to floor stretch (each side)

**2. Workout Prep**

1 set

4 Dumbbell Thrusters (practice squat clean)

50m Run (25 out, 25 back)

2 Dumbbell Thrusters

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)

Metcon

COMP: Metcon (Time)

For Time:

18 Dumbbell Thrusters (50s/35s)

200m Run

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

* 12:00 Time Cap *

Masters (40s/25s)
RAIN SUB 250m ROW or 15/10 Assault Bike.

Workout is from the 2021 Granite Games. Stimulus is moderate intensity while trying to hold on to unbroken sets with the thrusters. Workout is scaled down a little in weight from the competition.

I know we completed thrusters on Friday but this is a new week and it’s only thrusters and run.

FIT: Metcon (Time)

For Time:

18 Dumbbell Thrusters (35s/20s)

200m Run

15 Dumbbell Thrusters

200m Run

12 Dumbbell Thrusters

200m Run

9 Dumbbell Thrusters

200m Run

6 Dumbbell Thrusters

200m Run

3 Dumbbell Thrusters

12 min time cap

Weightlifting

Snatch deadlift to mid thigh + Snatch

Deadlift to mid thigh and then reset back down before going into a snatch.
3 Sets

Set1:

1 Snatch deadlift to mid thigh + 1 snatch @ 70%

Rest 60-90 seconds

-Set 2:

1 Snatch deadlift to mid thigh + 1 snatch @ 75%

Rest 60-90 seconds

-Set 3:

1 Snatch deadlift to mid thigh + 1 snatch @ 80%

Accessory Work

Metcon (No Measure)

2 Rounds

10 sets Jack Knife Foam Rollers (3 movements)

10 sets Alternating Jack Knives (4 movements)

10 sets Plank Knee Drive to Oblique Crunch (4 movements)

10 V Ups

:30 plank on elbows (focus on whole body being tight)
If you are feeling good, go for an extra round!

1. stand a foam roller on its end. You will start with both feet on one side in a seated position. and your hands behind you.

You will then lean back and crunch your knees to your chest, on the way back down your will have one foot on each side of the roller, then you will crunch up again, and then your feet will come down on the other side of the roller. Then go back the other direction.

2. Basically a shallow v up EXCEPT, your hands go to the outside of left leg then the split the left leg, then they split the right leg, then they go to outside of the right leg. Then go back the other direction.

3. High plank position. Bring left knee up to the outside as far as you can and return, then bring left knee to chest and return, right leg to chest, right knee to outside.

PARALLETTE SHOOT THROUGH

Using the parallette bars, do a push up, then shoot your legs forward, do a dip, and shoot your legs back through.
Build these into the movements listed above. Try to accumulate 50 total throughout the rounds.