MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1:00 Machine (30 seconds slow-20 seconds moderate-10 second sprint)
10 Ring Rows
10 Alternating Box Step Ups
**2. Workout Prep**
-With Partner-
15 Second Assault Bike each (workout pace)
4 Alternating Dumbbell Step Ups each (practice transition and swing)
**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 opening Weight.
Metcon
COMP: Metcon (Time)
25/20 Calorie Assault Bike
50 Double Dumbbell Step Ups (50s/35s) (24/20)
25/20 Calorie Assault Bike
Masters (40/25) (20″ box)
Target time: 10-12 minutes
Time cap: 15 minutes
FIT: Metcon (Time)
20/16 Calorie Assault Bike
50 Double Dumbbell Step Ups (35s/20s) (24/20)
20/16 Calorie Assault Bike
Can sub 350m/280m row if bikes are full
Target time: 10-12 minutes
Time cap: 15 minutes
Weightlifting
Hang Snatch
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 85%
Do not have to be unbroken. You can drop and reset if needed.
Accessory Work
Core Work #3 Tabata
3 Rounds Tabata Style (:20 on :10 Rest)
V-Ups
Tuck Crunches
Russian Twists with wall ball
Max ab mat sit ups with wall ball