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-
3 sets (8-10 minutes)
30-sec Echo bike
6 Alt. Hang Dumbbell Snatches
6 Alt. Hang Dumbbell Clean and Jerks
10-sec Handstand Hold
3 Inch Worms
**2. Workout Prep**
1 set (Workout Pace)
4 Alt. Hang Dumbbell Snatches
5/4 Calorie Bike
4 Alt. Hang Dumbbell Clean and Jerks
1 Wall Walk
Metcon
COMP: Metcon (3 Rounds for time)
3 Sets:
20 Hang Dumbbell Snatches (50/35)
12/10 Calorie Echo Bike OR 15/12 Calorie Assault Bike
20 Alternating Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 between sets-
Target time: 3-4 minutes
Time cap: 5 minutes
Stimulus is moderate to moderate high intensity. Athletes should aim for similar scores across each round or getting slightly faster as rounds go on. Lower amount of reps on all movements and 1:1 work to rest means that athletes can push the pace across rounds. Athletes should be wary about shoulder fatigue from dumbbell movements when going to wall walks.
Open Athletes: Take weight and reps down a little to lesson the volume. Keep sets the same and look for a consistent 70% effort.
FIT: Metcon (3 Rounds for time)
3 Sets:
20 Hang Dumbbell Snatches (35/25)
10/8 Calorie Echo Bike OR 12/10 Calorie Assault Bike
20 Alternating Hang Dumbbell Clean and Jerks (35/25)
4 Wall Walks
rest 1:1 between sets
Target time: 3-4 minutes
Time cap: 5 minutes
Stimulus is moderate to moderate high intensity. Athletes should aim for similar scores across each round or getting slightly faster as rounds go on. Lower amount of reps on all movements and 1:1 work to rest means that athletes can push the pace across rounds. Athletes should be wary about shoulder fatigue from dumbbell movements when going to wall walks.
Open Athletes: Take weight and reps down a little to lesson the volume. Keep sets the same and look for a consistent 70% effort.
Metcon (3 Rounds for time)
3 Sets:
14 Hang Dumbbell Snatches
10/8 Calorie Echo Bike OR 12/10 Calorie Assault Bike
14 Alternating Hang Dumbbell Clean and Jerks
5 Inch Worms (OR 3 Wall Walks (Half Way))
rest 1:1 between sets
Target time: 3-4 minutes
Time cap: 5 minutes
Stimulus is moderate to moderate high intensity. Athletes should aim for similar scores across each round or getting slightly faster as rounds go on. Lower amount of reps on all movements and 1:1 work to rest means that athletes can push the pace across rounds. Athletes should be wary about shoulder fatigue from dumbbell movements when going to wall walks.
Open Athletes: Take weight and reps down a little to lesson the volume. Keep sets the same and look for a consistent 70% effort.
Weightlifting
Barbell Curls 21s
Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.
Ensure that you do not sacrifice quality over quantity with this exercise.
DB Step Back Lunges
Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
4 x 10 (EACH SIDE)