MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min bike (30 second Arms only, 30 seconds Legs only)
5 GHD’s to parallel (focus on leg extension when sitting up)
5 Step-ups (each leg)
20 plate hops
**2. Workout Prep**
1 set (each)
10 sec Assault Bike (workout pace)
4 GHD’s
4 Box Jump Over
**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 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Power Snatch
– into –
Warm-Up to open Weight.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
15/12 Cal Assault Bike
12 GHD’s
10 Box Jump Overs (24/20)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
12/10 Calorie Assault Bike
10 v-ups
8 Box Jump Overs (20)
Weightlifting
Bench Press
5 @60% of 1RM Bench Press
3 @65%
2 @70%
2 @75%
1 @80%
1 @90+%
*Rest 60-90 secs between sets*
Accessory Work
100 Hollow Body Rocks (Time)
100 Hollow Body Rocks For Time