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
10-minute Amrap
1:00 Machine
10 Banded Good Mornings
10-sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Alt. Dumbbell Snatch (lightweight – focus on transition)
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)
**2. Strength Prep**
10:00-15:00
Once you finish the warm, you should be able to progress right into strength.
Athletes should only need 4-5 sets to establish a 4 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out.
Try and finish the 6 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.
*3. Workout Prep**
2 sets
2-3 Strict Handstand Push-Ups
2 Alternating Dumbbell Snatch (increase weight after 1st set)
Weightlifting
Back Squat
– Establish a 4 RM for the day.
Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
Metcon
COMP: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (55/40)
Target time: 8-10 minutes
Time cap: 14 minutes
DB Snatch # is to each arm.
FIT: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
Alternating Dumbbell Snatch (50/35)
Target time: 8-10 minutes
Time cap: 14 minutes
DB Snatch # is to each arm.
BURN: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deficit Push-Ups or Box HSPUs
Alternating Dumbbell Snatch (35/20)
DB Snatch # is to each arm.