MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warm-up or Banded 7’s
-into-
7 min AMRAP
30-sec bike (easy pace)
10 Alternating Dumbbell Snatch
5 Deadbugs (each side)
5 Shoulder Press (empty bar – build across)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
10 second Assault Bike (Ramp it up)
3 Power Snatch (At workout weight)
10 second Assault Bike (Ramp it up)
2 Power Snatch
Weightlifting
Shoulder Press
4 x 6 @80% of 1RM
* Complete a set every 2 minutes *
Remember, No legs or hips!
Metcon
COMP: Metcon (Time)
21-15-9*
Calories Assault Bike
Power Snatch (105/75)
*15-12-7 calories for women
Another games workout!
Target time: 6-8 minutes
Time cap: 10 minutes
Stimulus is moderate high intensity for the couplet. Athletes should push the pace on the barbell and focus on attacking the bike. Heart rate is going to be high but keep chugging along.
FIT: Metcon (Time)
FOR TIME:
21-15-9
Calories Assault Bike
Power Snatch (95/65)
15-12-7 calories for women
Target time: 6-8 minutes
Time cap: 10 minutes
Accessory Work
Metcon (No Measure)
Standing Barbell Curl
4 sets: 12-15 reps
Standing Alternating DB Curl
4 sets: 12-15 reps (each side)
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set