MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s (Perform 5 Air Squats with 2 second pause between sets)
– into-
7 min AMRAP
30-second Row
3 Inch Worms
5 Bench (empty bar – build across)
10 wall angels
**2. Strength Prep**
Be sure you are good and warm. We have gotten used to doing the metcon before strength!
2 sets (with an empty bar)
3 Clean deadlifts
3 Clean High Pulls
3 Muscle Clean + 3 Front Squat + 3 Shoulder Press
3 Hang Squat Cleans + 3 Push Press
3 Squat Cleans + 3 Jerks (Split or Push)
– Work up to starting weight –
**3. Workout Prep**
1 set
3 Bench Press
15-second Row (workout pace)
Weightlifting
Clean and Jerk
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)
Metcon
COMP: Metcon (Calories)
AMRAP 2 x 5 sets
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –
Target number of Calories each set: 20+/15+
Minimum number Calories before scaling: 15/12
Athletes should select a weight that they feel confident under without a spotter.
Weight should be around 50-55% of athletes 1rm bench. Fast, quick sets will help athlete chip away at this movement.
Goal should be to finish the bench under 60 seconds and should be a scaling point.
FIT: Metcon (Calories)
Every 2:00 (5 sets)
20 Bench Press (115/85)
Max Calorie Row
Rest 1:00 between sets –
Target number of Calories each set: 20+/15+
Minimum number Calories before scaling: 15/12
Athletes should select a weight that they feel confident under without a spotter.
Weight should be around 50-55% of athletes 1rm bench. Fast, quick sets will help athlete chip away at this movement.
Goal should be to finish the bench under 60 seconds and should be a scaling point.
Accessory Work
Metcon (No Measure)
Standing Double DB Strict Press + Push Press
4 sets: 10 Double DB Strict Press + 5-10 Double DB Push Press
*Focus: DB’s start at the shoulders and are pressed overhead. Focus on a neutral grip (palms facing each other). Weight should allow for 10 reps on strict press but not much more. Without putting the dumbbells down, complete an additional 5-10 DB push press.
Standing Single Arm Banded Front Raise
4 sets: 12-15 reps(each side); light to moderate weight band
*Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.
Single Arm Bent Over Lateral Raise
4 sets: 12-15 reps(each side); light to moderate weight DB
*Focus: Bend at a 45-90 degree angle with the torso. You will raise the arms to the side to shoulder height. Show control throughout and keep core engaged.
GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB
*Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Walking Double DB Lunge
4 sets: 25 yds (moderate weight in each hand)
DB’s can be held by the sides or on the shoulders
*Focus: Use straps or grips if needed so grip is not an issue. Use a weight that will allow for control with each step and focus on glute engagement with each step.