MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
– into –
3 sets
5 GHD’s to parallel (focus on extension)
5 Alt. DB Hang Clean and Jerks (each side – lightweight)
5 Box Steps up (each side – bodyweight only)
5 Jumping Air Squats
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)
20 sec. Knee Plank
**2. Strength Prep**
10:00-15:00
Once you finish the warm up, you should be able to progress right into strength. Like the 8 rep last week, working up to a 6 rep max is no easy task and can fluctuate depending on the day. The goal should be to get slightly heavier than last week (if the weights feel good). Athletes should only need 4-5 sets to establish a 6 rep max
Try and finish the 6 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.
*3. Workout Prep**
1 set
5 GHD’s
4 Alternating Hang Dumbbell Clean and Jerk
4 Alternating Dumbbell Step Ups
Weightlifting
Back Squat (1 x 6)
– Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 6RM.
Metcon
COMP: Metcon (Time)
5 Rounds
12 GHD Sit Ups or 12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus for workout is moderate pacing. Athletes should be using a Dumbbell weight that will allow for unbroken sets on both hang clean and jerks and steps ups
Alternating Dumbbell Step Ups: Athletes will use the same weight that is used for clean and jerks. Dumbbell can be held in any fashion but cannot be propped on the leg stepping up for assistance. There is no grip standard but one hand must always be in contact with the dumbbell at all times. Only one dumbbell is used for this movement. Athletes must show full extension of the knees/hips and control on the top of the box before stepping down. Goal for athletes should be non-stop and looking to somewhat get there breath back here.
FIT: Metcon (Time)
5 Rounds
12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (35/25)
16 Alternating Dumbbell Step-ups
(35/25) (24/20)
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus for workout is moderate pacing. Athletes should be using a Dumbbell weight that will allow for unbroken sets on both hang clean and jerks and steps ups
Alternating Dumbbell Step Ups: Athletes will use the same weight that is used for clean and jerks. Dumbbell can be held in any fashion but cannot be propped on the leg stepping up for assistance. There is no grip standard but one hand must always be in contact with the dumbbell at all times. Only one dumbbell is used for this movement. Athletes must show full extension of the knees/hips and control on the top of the box before stepping down. Goal for athletes should be non-stop and looking to somewhat get there breath back here.