MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.)
Example: 1 set of Crossover into 1 set of Hip Halo
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
5 min to build in weight on deadlifts
**2. Workout Prep**
2 sets (at start weight)
3 Pull-Ups + 2 Chest to Bar + 1 Bar Muscle Up
3 Deadlifts
AFTER METCON
**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:
2 sets (with an empty bar)
5 Clean deadlifts
5 Clean High Pulls
5 Muscle Clean + Shoulder Press
5 Hang Power Cleans + Push Press
3 Power Cleans + Push Jerk
– Work up to starting weight –
Metcon
COMP: Metcon (3 Rounds for time)
0:00-4:00
30 Pullups
30 Deadlifts (205/145)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pullups
20 Deadlifts (225/165)
– Rest 2:00 –
12:00-16:00
10 Bar Muscle Ups
10 Deadlifts (275/195)
Score will be total of your 3 rounds time. Write down your completion time for each round. Time remaining is your rest in addition to the built in 2 minutes between rounds.
Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
Weight ranges for reps.
30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+). These will feel heavier as the sets go on but the goal should be unbroken.
FIT: Metcon (3 Rounds for time)
0:00-4:00
30 Ring Rows
30 Deadlifts (135/95)
-rest 2:00 –
6:00-10:00
20 Jumping Pullups
20 Deadlifts (175/115)
– Rest 2:00 –
12:00-16:00
10 Burpee Pullups (complete burpees first if using a band for pull ups)
10 Deadlifts (205/145)
Score will be total of your 3 rounds time. Write down your completion time for each round. Time remaining is your rest.
Target Time each set: sub 3 minutes
Time Cap each set: 3:45 minutes
Weight ranges for reps.
30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+). These will feel heavier as the sets go on but the goal should be unbroken.
Weightlifting
Power Clean and Jerk
2 @ 70%
2 @ 75%
1 @ 80%
2 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
2 @ 85%
1 @ 90-95%
*Rest 60-90 secs between sets not each wave but each set.*
Accessory Work
Metcon (No Measure)
4 sets:
10 total x Plated Dead Bugs
10 total x Quadruped KB pull throughs
12 total x Russian Halo Tops
:30 plank on elbows (Focus on whole body being tight)