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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warmup or Banded 7’s

-into-

Hip Halo Warmup

-into-

3 sets

5 GHD’s to Parallel

5 Back Squats + 5 Good Mornings (empty bar)

5 Pike Push-Ups

5 Deadlifts (empty bar)

**2. Strength Prep**

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 every 2 minutes so be sure athletes are ready to rock and roll.

**3. Workout Prep**

1 set

5 GHD’s

5 Back Squats

3 Handstand Push-Ups

Weightlifting

Deadlift (5 x 2)

2 Deadlifts x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

COMP: Metcon (Time)

30-24-18-12-6

GHD’s (OR V-Ups)

Back Squat (95/65)

Handstand Push-Ups
OPEN ATHLETES SHOULD DO FIT!!!

STIMULUS and GOALS

Stimulus is moderate pacing and should be adjusted as workout progress to take descending rep scheme into consideration. Athletes should start conservative with pace early on to allow for increased intensity after the round of 24s.

OPEN: Metcon (Time)

30-24-18-12-6

Abmat Sit-Ups

Back Squats (45/35)

Push-Ups or Empty bar Shoulder Press