MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
20-sec single unders
5 Down Dog/Seal Pose Transitions
5 GHD’s to parallel (focus on leg extension during situp)
5 scap pullups
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 85% (should only need 3-4 sets) – Make sure athletes focus on active lats and driving through the floor.
**3. Workout Prep**
1 set (each)
10 Double Unders
4 GHD’s
4 Wall Balls (workout weight)
* Practice fast transitions *
Weightlifting
Deadlift
3 Deadlifts x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
Metcon
COMP: Metcon (Time)
4 rounds
30 Double Unders
15 GHD’s
15 Wall Balls (30/20)
15 GHD’s
30 Double Unders
(Rest 2:00 between rounds)
20 Minute Time Cap
Stimulus is moderate-high pacing throughout.
Rep amounts for each movement should allow athletes to keep near constant pacing across rounds until they have their rest period.
FIT: Metcon (Time)
4 rounds
45 Single Unders
15 Strict Ab Mat Sit Ups
15 Wall Balls (20/14)
15 Strict Ab Mat Sit Ups
45 Single Unders
(Rest 2:00 between rounds)
TIME CAP: 20 minutes
Stimulus is moderate-high pacing throughout.
Rep amounts for each movement should allow athletes to keep near constant pacing across rounds until they have their rest period.
strict abmat situps (strict meaning the hands must be crossed over the chest or on the sides of the head)
Accessory Work
Metcon (No Measure)
3 rounds:
10 Lateral Box Step Up (R/L)
10 Single Leg Calf Raises (R/L)
1:00 Side Plank (R/L)