MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20 Single Unders
3 Slow and Controlled Back Squats (empty bar – build across but stay light)
10 Floor Plate Press (5 slow / 5 fast)
3 Box Step-ups (each side)
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
**3. Workout Prep**
3 rounds
2 Deadlifts (build in weight)
3 Push Ups
4 Box Jumps (Step Down)
Weightlifting
Back Squat
6 x 3 Back Squats @80% of 1RM
* Complete a set every 90 seconds *
Make sure you are ready to go 5-10 seconds before the start of the next 90 seconds.
Metcon
COMP: Metcon (5 Rounds for reps)
AMRAP 3 x 5 sets
3 Deadlifts (275/185)
6 Push-Ups
9 Box Jumps (24/20)
– Rest 1:00 –
Stimulus for workout is moderate/high intensity. Athletes will be performing this workout as an AMRAP for 3:00 minutes followed by a 1:00 rest. Reset at the end of each 3:00 min AMRAP, meaning start at deadlifts at the beginning of each round.
Keep track of your reps per round.
FIT: Metcon (5 Rounds for reps)
AMRAP 3 x 5 sets
3 Deadlifts (225/155)
6 Push-Ups
9 Box Jumps (20/16)
Rest 1:00 –
Keep track of your reps each round.
Start each round on Deadlifts.
Accessory Work
Core Work v-up/flutter kicks
5 rounds
10 v-ups
20 flutter kicks
30 seconds rest between rounds