MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warm-up
-into-
7 min AMRAP
30-sec machine
5 dynamic squat stretch
5 wall balls (focus on cycling arms)
5 GHD’s to parallel (focus on leg extension)
5 Hang Power Cleans (empty bar – build across)
**2. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s
2 Hang Power Cleans (add weight)
– rest 30 second between sets –
**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 + 3 Goblet Squats
* Add weight to each set but not heavy *
Metcon
COMP: Metcon (Time)
3 Rounds
27 Wallballs (20/14)
18 GHD Sit-ups
9 Hang Power Clean (135/95)
Target time: 6-8 minutes
Time cap: 10 minutes
Short and sweet, so ATTACK this one!
FIT: Metcon (Time)
3 Rounds
27 Wallballs (14/10)
18 AbMat Sit-ups (No Arm Swing)
9 Hang Power Clean (115/80)
Target time: 6-8 minutes
Time cap: 10 minutes
Short and sweet, so ATTACK this one!
Weightlifting
Front Squat + Back Squat+ Goblet Squat
(2+2+10) x 5 sets.
*Rest 60-90 secs between sets*
Put BB weight as score and final KB weight in notes.
*This should be heavy! Including the goblet squats, but I want those to be fast!
Start at approx 65% and increase a little bit each round on the barbell AND KB. This is not timed so you can share KBs
EXAMPLE SETS
Set 1:
2 Front squat + 2 Back squat + 10 Goblet Squat @ 65% of 1RM FS / 44#
-Rest 60-90 secs-
Set 2:
2 Front squat + 2 Back squat + 10 Goblet Squat @ 68% / 53#
-Rest 60-90 secs-
Set 3:
2 Front squat + 2 Back squat + 10 Goblet Squat @ 70% / 60#
-Rest 60-90 secs-
Set 4:
2 Front squat + 2 Back squat + 10 Goblet Squat@ 73% / 70#
-Rest 60-90 secs-
Set 5:
2 Front squat + 2 Back squat + 10 Goblet Squat @ 75% / 80#
Accessory Work
Core Work #1
3 Rounds:
:30 plank
:30 Rest
:30 Hollow Rocks
:30 Rest
:30 V-ups