MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
6 min AMRAP
30 sec Assault Bike (increase tempo each round)
5 stepback lunges (each side)
5 Kip Swings
5 dynamic squat stretch
**2. Workout Prep**
1 set
10ft Single Arm Overhead Walking Lunge (Left)
2 Bar Muscle Ups or Burpee Chest to Bar
10ft Single Arm Overhead Walking Lunge (Right)
**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)
4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
Masters (40/25)
Target time: 3-3:30
Time cap: 4 minutes
Score is slowest round
FIT: Metcon (Time)
4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Left Arm)
8 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Right Arm)
Target time: 3-3:30
Time cap: 4 minutes
Even if you are using a band for Chest to Bar, try to pull high enough for your collar bone to touch the bar.
For athletes who do not have the overhead stability, allow them to bring the dumbbell to the shoulder and lunge. If athletes are not able to lunge, allow to perform 16 single DB squats for the 50 ft lunge
Weightlifting
Snatch Pull + High Pull + Snatch
Do a snatch pull, then do a high pull before resetting it back down and going into a full snatch.
5 working sets:
Start at approx 60% of 1RM Snatch and increase weight each round. Our goal is to reach approx 80%
Accessory Work
Metcon (No Measure)
6 Rounds:
20ft. Plank walk with plank directly into :30 plank hold (do not come down out of plank)
20 second rest
3 rounds not for time:
20 hollow rocks
10 hanging tuck
10 tuck hold on Parallettes with alternating leg extensions
1 – :45 unbroken hollow hold
link for plank walk – https://www.youtube.com/watch?v=2QPfPuVGOoE