MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
– into –
3 sets
30-sec singles/doubles
3 Front Squats (empty bar)
3 Shoulder to Overhead (empty bar)
3 Thrusters (empty bar)
3 World’s Greatest Stretch (each side)
**2. Workout Prep**
1 set
5 Toes to Bar
2 Burpee Box Jump Overs
3 Toes to Bar
**3. Strength Prep**
Today we are performing the strength after the workout. Use moderate weight (65%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.
Metcon
COMP: Metcon (4 Rounds for time)
100 Double Unders
20 Thrusters (95/65)
– @5:00 –
90 Double Unders
18 Thrusters (95/65)
– @10:00 –
80 Double Unders
16 Thrusters (95/65)
– @15:00 –
70 Double Unders
14 Thrusters (95/65)
Target time: Sub 2:00
Time cap: 3 minutes
Stimulus is moderate high intensity. Athletes have small couplets with a decent amount of rest between sets meaning they should not be afraid to be ambitious with larger sets on both double unders and thrusters.
FIT: Metcon (5 Rounds for time)
80 Double Unders
20 Thrusters (75/55)
@5:00 –
70 Double Unders
18 Thrusters (75/55)
@10:00 –
60 Double Unders
16 Thrusters (75/55)
@15:00 –
50 Double Unders
14 Thrusters (75/55)
Target time: Sub 2:00
Time cap: 3 minutes
Stimulus is moderate high intensity. Athletes have small couplets with a decent amount of rest between sets meaning they should not be afraid to be ambitious with larger sets on both double unders and thrusters.
BURN: Metcon (4 Rounds for time)
100 Single Unders
20 Dumbbell Thrusters or light barbell
@5:00 –
90 Single Unders
18 Dumbbell Thrusters or light barbell
@10:00 –
80 Single Unders
16 Dumbbell Thrusters or light barbell
@15:00 –
70 Single Unders
14 Dumbbell Thrusters or light barbell
Target time: Sub 2:00
Time cap: 3 minutes
Stimulus is moderate high intensity. Athletes have small couplets with a decent amount of rest between sets meaning they should not be afraid to be ambitious with larger sets on both single unders and thrusters.
Weightlifting
Bench Press
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes