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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

-into-

3 sets (8 minutes Max)

5 GHD’s to parallel (focus on leg extension)

3 Thrusters + 3 Back Squats (empty bar – build across)

4 Updowns to Seal Pose + Box Jump

**2. Strength Prep**

Athletes will build to a heavy single-on-back squat over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core.

**3. Workout Prep**

1 set (at workout pace)

3 GHD’s

2 Thrusters

1 Burpee Box Jump Over

Weightlifting

Back Squat

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon

COMP: Metcon (5 Rounds for time)

5 sets (Every 3:30 minutes)

15 GHD Sit Ups (OR 15 V-Ups)

10 Thruster (95/65)

5 Burpee Box Jump Over (24″/20″)
Target time: 1:30 – 2:30

Time cap: 3 minutes

Open Athletes: Take the reps down (12-8-4) and look to complete 5 sets still with a lighter weight.

FIT: Metcon (5 Rounds for time)

5 sets (Every 3:30 minutes)

12 V Ups

10 Thruster (75/55)

5 Burpee Box Jump Over (20″/16″)
Target time: 1:30 – 2:30

Time cap: 3 minutes

Athletes should be getting roughly 60 secs+ of rest each round. If they are missing this by a large margin reduce sit ups by 3 reps, thrusters by 2 reps, and BBJO by 1 rep.

BURN: Metcon (5 Rounds for time)

5 sets (Every 3:30 minutes)

15 Sit Ups

10 Thruster (45/35 use trainer bars)

5 Burpee Box Jump Over or Step Over(20″/16″)
Target time: 1:30 – 2:30

Time cap: 3 minutes