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

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