MobTown CrossFit – CrossFit


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)


**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 *


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)


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