MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
8 min AMRAP
30-sec assault bike
20 plate hops
8 Dumbbell Snatch (focus on transition – lightweight)
3 Up downs
3 Box Step-ups (each side)
**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 85%. Ensure athletes focus on a deep stomach breath, stay tall with the chest, and drive through the floor.
**3. Workout Prep**
1 set
15 Sec. Assault Bike (Workout Pace)
4 Dumbbell Snatch
2 Burpee Box Jump Overs
Weightlifting
Back Squat
3 Back Squats x 3 sets @85% of 1RM
* Complete a set every 2:30 *
Metcon
COMP: Metcon (Time)
Every 5:00 (4 sets)
18/14 Calorie Assault Bike
12 Alternating Dumbbell Snatch (55/35)
6 Burpee Box Jump Over (30/24)
* Echo Bike: 15/12 Calories
Target time each set: Sub 2:30
Time cap each set: 3:30
Score is slowest round
Stimulus for workout is moderate high. Athletes will have 5 minutes to complete a round before beginning the next. Athletes should aim for 1.5 to 2 minutes of rest each round. Scores across rounds should be similar or slightly faster each set
FIT: Metcon (Time)
Every 5:00 (4 sets)
15/12 Calorie Assault Bike
12 Dumbbell Snatch (35/25)
6 Burpee Box Jump Over (24/20)
Target time each set: Sub 2:30
Time cap each set: 3:30
Score is slowest round
Stimulus for workout is moderate high. Athletes will have 5 minutes to complete a round before beginning the next. Athletes should aim for 1.5 to 2 minutes of rest each round. Scores across rounds should be similar or slightly faster each set
Accessory Work
Metcon (No Measure)
3 Sets:
10 Single Arm DB Sotts Press (R/L)
10 Cat Cow Exercises
20 Supermans