MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets (8-10 minutes)
5 Hang Muscle Cleans
5 Front Squats
5 Hang Squat Cleans (empty bar – build across))
30-sec single/double unders
5 GHDs to parallel
*2. Workout Prep**
2 sets
3 Hang Squat Cleans (add weight each set)
10 Double Unders
3 GHD’s
Metcon
COMP: Metcon (Time)
3 sets
30 Hang Squat Cleans (75/55)
100 Double Unders
30 GHD Sit Ups (OR 30 V-Ups)
-Rest 2 Minutes between sets-
Score is total time including your 2 minute rest between sets.
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is moderate pacing throughout sets with the goal of achieving a similar score for each set. The first set should be used as a pace setting set that the following sets will be based off of. Intensity needs to stay moderate and athletes should focus on hitting planned sets early on to avoid spiking the heart rate right off the back.
FIT: Metcon (Time)
3 sets
30 Hang Squat Cleans (65/45)
75 Double Unders
25 V-Ups
-Rest 2 Minutes between sets-
Score is total time including your 2 minute rest between sets.
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is moderate pacing throughout sets with the goal of achieving a similar score for each set. The first set should be used as a pace setting set that the following sets will be based off of. Intensity needs to stay moderate and athletes should focus on hitting planned sets early on to avoid spiking the heart rate right off the back.
BURN: Metcon (Time)
3 sets
20 Hang Dumbbell Power Cleans (light)
100 Single Unders
20 Sit Ups
-Rest 2 Minutes between sets-
Score is total time including your 2 minute rest between sets.
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is moderate pacing throughout sets with the goal of achieving a similar score for each set. The first set should be used as a pace setting set that the following sets will be based off of. Intensity needs to stay moderate and athletes should focus on hitting planned sets early on to avoid spiking the heart rate right off the back.
Weightlifting
Metcon (No Measure)
4 sets
5-8 Dumbbell Windmills (each arm)
10-15 Landmine Twist