MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10-minute AMRAP
1-minute bike/ski easy pace
5 Single Arm Hang Dumbbell Clean and Jerk (lightweight – each side)
5 stepback lunges (each side)
5 dynamic squat stretch
**2. Workout Prep**
2 rounds
10 Double Unders or Single Unders
3 Hang Clean and Jerk
6 Walking Lunge Steps
**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 Squat Snatch
– into –
Warm-Up to opening Weight.
Metcon
COMP: Metcon (Time)
5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
Target time: 10-12 minutes
Time cap: 15 minutes
Walking Lunge: No weight on this so athletes should just focus on finding a steady pace that will keep the heart rate down and focus on the relaxing the upper body.
FIT: Metcon (Time)
5 rounds
60 Single Unders
15 Hang Clean and Jerk (65/45)
75ft Walking Lunge
Target time: 10-12 minutes
Time cap: 15 minutes
Walking Lunge: No weight on this so athletes should just focus on finding a steady pace that will keep the heart rate down and focus on the relaxing the upper body.
Weightlifting
Snatch
Max out day!
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.
Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 2-3 misses before calling it (don’t want any injuries)
Accessory Work
Metcon (No Measure)
DB or KB Goblet Squat
4 sets: 10-12 reps (Moderate weight: Stay the same or increase across sets)
*Focus: Dumbbell should be held in front of the body at chest height. Focus on control throughout the movement. Elevate heels on a small plate to place more emphasis on the quads if desired.
Double DB/KB Single Leg RDLs
4 sets: 10 reps (each side) (Moderate weight: Stay the same across)
*Focus: Hold dumbbells in each hand. Weight should allow for control and balance throughout movement. Lower dumbbells until back begins to round and stand focusing on glute engagement
400m Sled Drag
Use one of the pull sleds by placing the strap around your waist. Use a challenging weight (I would not recommend more than 45-90#/25-50# if this is your first go at it).
Walk backwards until the corner, walk forwards to the next corner, walk backwards to dauphin, walk forwards from dauphin to franklin, then finish up walking backwards…Basically 1/2 of your 400m should be walking forwards and 1/2 backwards. You can do the 200m course twice if you prefer.
If you do the 200m course, I would walk forwards towards dauphin, and backwards to the other stop sign so you are always facing traffic.