MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
– into –
7 min AMRAP
10-sec handstand hold
1 rope pull (grasp climbing rope and get as high as possible on the rope in one pull)
5 DB Snatch (each side – lightweight – focus on transition – increase across sets)
5 dynamic squat stretch
**2. Workout Prep**
1 set
1 Rope Climb (or halfway for beginners)
2 Handstand Push-Ups
2 Alternating Dumbbell Snatch (workout weight)
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 (Time)
10 Rounds:
1 Rope Climb
4 Handstand Push-ups
6 Alternating Dumbbell Snatches (55/35)
Masters (40/25)
Target time: 12-14 minutes
Time cap: 15 minutes
FIT: Metcon (Time)
10 Rounds:
3 Jumping Pull Ups
3 Knees to Elbow
3 Handstand Push-ups or 3 Wall Walks
6 Alternating Dumbbell Snatches (35/20)
Weightlifting
Front Squat + Back Squat
Front Squat + Back Squat
(3+3) x 5 sets.
*Rest 60-90 secs between sets*
Start Set 1 @ approx 65% of 1RM Back Squat and increase weight each set.
Make your last 2 sets challenging but doable.
Accessory Work
Metcon (No Measure)
3 Rounds
10 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL’s (each)
Glute Ham Raise is different than GH Extension
https://www.youtube.com/watch?v=fXiF_pazD1w&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=34