MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Estimated Total Session Time:
1 Hour (Everything Included)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
with Empty Bar
5 Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Low Ring Muscle Up Transitions
**2. Strength Prep**
Use moderate weight 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 when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. Remember, we are going on the minute so be ready!
**3. Workout Prep**
2 sets (build in weight)
2 Bar Facing Burpees
3 Overhead Squats
1 Muscle Up or 2 Chest to Bar or 2 Pull Ups
* Practice Squat Snatching (if comfortable) into the first rep *
Weightlifting
Deadlift (10×3)
3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Metcon
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Target number of Reps: 90+ Reps
Minimum number of Reps before scaling: 75 Reps
If athletes finish the 10 muscle ups then the workout restarts back to the burpees.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
60 Bar Facing Burpees
30 Overhead Squats (95/65)
8 Bar Muscle Ups OR 25 Chest to Bar OR 40 Pull Ups
Target number of Reps: 90+ Reps
Minimum number of Reps before scaling: 75 Reps
If athletes finish the 10 muscle ups then the workout restarts back to the burpees.
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
60 Bar Facing Burpees
30 Front Squats (95/65)
20 Jumping Pull Ups
Target number of Reps: 90+ Reps
Minimum number of Reps before scaling: 75 Reps
If athletes finish the 10 muscle ups then the workout restarts back to the burpees.