MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
with Empty Bar
5 Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Scap Pull ups
**2. Strength Prep**
Use moderate weight on sets to allow solid focus on form and positions. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
**3. Workout Prep**
2 sets
5 Overhead Squats (light)
5 Pull Ups
– rest 30 seconds between sets –
* 2nd set use workout weight and perform Chest to Bar *
Weightlifting
Deadlift (5 x 5)
5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)
Masters 55+
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups*
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups*
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups*
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
*Masters Women 55+ jumping chest-to-bar pull-ups
FIT: Metcon (AMRAP – Reps)
0:00-3:00
2 rounds:
10 Overhead Squats (75/55 lb)
10 Pull-Ups
3:00-6:00
2 rounds
12 Overhead Squats (75/55 lb)
12 Pull-Ups
6:00-9:00
2 rounds
14 Overhead Squats (75/55 lb)
14 Pull-Ups
BURN: Metcon (AMRAP – Reps)
0:00-3:00
2 rounds:
10 Front Squats (light)
10 Jumping Pull-Ups
3:00-6:00
2 rounds
12 Front Squats (light)
12 Jumping Pull-Ups
6:00-9:00
2 rounds
14 Front Squats (light)
14 Jumping Pull-Ups