MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 rounds of 1 minute jump rope and 1 minute on a machine
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
**2. Strength Prep**
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes.
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
10 Double Unders
5 Kettlebell Swings (use workout weight for set 2)
Weightlifting
Deadlift
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (Time)
60-50-40-30-20
Double Unders
30-25-20-15-10
Kettlebell Swings (53/35)
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is moderate to increasing effort across rounds as reps decrease. Shoulder fatigue from Kettlebell Swings will affect athlete’s ability to perform double unders as the workout progresses so athletes should focus on a strong hip drive during swings and keeping shoulders relaxed during double unders
Open Athletes: Just do 50-40-30-20 reps of Double Unders and Kettlebell swings. This will be good practice for jump rope under fatigue.
FIT: Metcon (Time)
Independence
60-50-40-30-20
Single Unders
30-25-20-15-10
Kettlebell Swings (35/25)
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is moderate to increasing effort across rounds as reps decrease.