MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes on any machine
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets (6-8 minutes)
10-sec handstand hold
5 Knees to Elbows
5 Double Dumbbell Deadlifts
5 Double Dumbbell Hang Power Cleans
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press
**2. Workout Prep**
2 sets (build up in weight)
3 Double Dumbbell Clean and Jerks
3 Toes to Bar
3 Double Dumbbell Front Squats
3 Handstand Push Ups
Metcon
COMP: Metcon (2 Rounds for time)
4 rounds
15 Double Dumbbell Cleans (50s/35s)
15 Toes to Bar
-Rest 5 minutes-
4 rounds
15 Dumbbell Front Squats (50s/35s)
15 Handstand Push-ups
Target time for each workout: 6-7 minutes
Time cap for each workout: 10 minutes
Stimulus is moderate to moderate high intensity. Athletes have a low volume on today’s workout which will allow them to push the pace. The additional 5 minute rest between workouts will allow for an appropriate amount of rest so a similar effort can be applied to the second metcon. Core fatigue from T2B will affect the athlete’s ability to keep core engaged during the clean and shoulder fatigue from previous workout will affect athlete’s overhead stability in the handstand push ups.
The goal should be to start with a semi-aggressive pace through the rounds and see if you can hold. It will go by faster than they think.
FIT: Metcon (2 Rounds for time)
4 rounds
15 Double Dumbbell Cleans (the 35s/25s)
10 Toes to Bar
Rest 5 minutes
4 rounds
15 Dumbbell Front Squats (35s/25s)
15 Handstand Push-ups (1 Abmat)
Target time for each workout: 6-7 minutes
Time cap for each workout: 10 minutes
Stimulus is moderate to moderate high intensity. Athletes have a low volume on today’s workout which will allow them to push the pace. The additional 5 minute rest between workouts will allow for an appropriate amount of rest so a similar effort can be applied to the second metcon. Core fatigue from T2B will affect the athlete’s ability to keep core engaged during the clean and shoulder fatigue from previous workout will affect athlete’s overhead stability in the handstand push ups.
The goal should be to start with a semi-aggressive pace through the rounds and see if you can hold. It will go by faster than they think.
BURN: Metcon (2 Rounds for time)
4 rounds
15 Double Dumbbell Cleans (light)
15 Hanging Knee Raises
Rest 5 minutes
4 rounds
15 Single Dumbbell Front Squat (light)
15 Push-ups
Target time for each workout: 6-7 minutes
Time cap for each workout: 10 minutes
Stimulus is moderate to moderate high intensity. Athletes have a low volume on today’s workout which will allow them to push the pace. The additional 5 minute rest between workouts will allow for an appropriate amount of rest so a similar effort can be applied to the second metcon. Core fatigue from T2B will affect the athlete’s ability to keep core engaged during the clean and shoulder fatigue from previous workout will affect athlete’s overhead stability in the handstand push ups.
The goal should be to start with a semi-aggressive pace through the rounds and see if you can hold. It will go by faster than they think.
Accessory Work
Metcon (No Measure)
4 sets
10-15 Hip Extensions
5 Seated Box Jumps