MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s with Hip Halo Warmup (Between sets)
– Let’s get two birds with one stone here –
-into-
7 min AMRAP
5 Wallballs (focus on arm cycling)
5 V-Ups
5 Tempo Push Ups (slow and controlled
5 Muscle Snatch (Empty Bar or PVC pipe)
5 Snatch Push Press (Empty Bar or PVC pipe)
**2. Strength Prep**
10-12 minutes
Athletes will perform a 3-position power snatch from the floor, below the knee, and above the knee. The bar cannot be dropped until all three reps have been completed. The focus should be a good positioning and sound form rather than going as heavy as possible.
**3. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s (Parallel) + 2 Full GHD’s
5 Push-Ups
4 Alternating Dumbbell Step Ups
– rest and add weight –
Weightlifting
3 Position Power Snatch
5 x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch
10-12 mins , Athletes will perform a 3-position power snatch from the floor, below the knee, and above the knee. Bar cannot be dropped until all three reps have been completed. Focus should be a good positioning and sound form rather than going as heavy as possible.
Metcon
COMP: Metcon (Time)
100 Wallballs (20/14)
50 GHD’s or 50 V-Ups
40 Push-ups
30 Alternating Double Dumbbell Step Ups (50s/35s)(24/20)
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus is moderate pacing with strategic sets to avoid burnout on all movements. This workout will tax the body in so many different ways. That is why athletes need to understand when to break reps and when to scale.
FIT: Metcon (Time)
4 rounds
20 Wallballs (14/10)
15 Sit Ups
10 Push-ups
10 Alternating Double Dumbbell Step Ups (35s/20s)
Target time: 11-13 minutes
Time cap: 16 minutes
A little less volume than comp today and it is broken into manageable reps per round.
Accessory Work
Bulgarian Split Squat
One leg elevated on a bench or box. Other leg out in front in a proper lunge technique.
Using 2 DBs, 4 x 12 (each side)
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot.
This movement can also be performed at bodyweight with no dumbbells if preferred.