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