MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)
**2. Strength Prep**
Give athletes 10-12:00 minutes to build up to a Heavy Thrusters. The bar will be taken from the rig for this session.
**3. Workout Prep**
6 Alternating V-Ups
2 Burpee Box Jump Overs
Thruster
* Work up to a heavy single for the day *
Give athletes 10-12:00 minutes to build up to a Heavy Thrusters. The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar. Remember, no re-dipping, and make sure athletes don’t let athletes bottom out into the squat.
Metcon
Metcon (Time)
5 rounds
20 GHD’s
15 Burpee Box Jump Overs (24/20)
Target time: 12-14 minutes
Time cap: 18 minutes
Metcon (Time)
5 rounds
20 AbMat SitUps with Slam Ball (30/20)
15 Burpee Box Jump Overs (20/16)