211221

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