MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
3 up-downs
3 Muscle Cleans
1 pull rope climb or 5 Ring Rows
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) – Make sure shoulders stay glued to the bench.
**3. Workout Prep**
2 set (each)
2 Burpees to Target
1 Power Cleans (Add weight each set)
1 Rope Climb (Half way)
Weightlifting
Bench Press
4 x 6 @80% of 1RM
* Complete a set every 2 minutes *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
6 Burpees to a 6-inch target
4 Power Cleans (185/125)
1 Rope Climb
Rest 1 minute b/w rounds
Burpees: Athletes will use a bar or PVC pipe in the rig that is 6 inch above the top of their reach. Both hands must make contact with the bar. In the event that one hand misses contact, the athlete must redo the jump but not the burpee
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18
6 Burpees to a 6-inch target
4 Power Cleans (155/105)
4 Knees to Elbows
Rest 1 minute b/w rounds
PART: Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 18
6 Burpees to a 6-inch target
4 Power Cleans (185/125)
1 Rope Climb (15ft)
* You Go, I go *
Accessory Work
Metcon (No Measure)
GHD Hip Raise for load:
#1: 20 reps
#2: 20 reps
#3: 20 reps
#4: 20 reps
#5: 20 reps
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