MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
+
Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
**2. Skill Work**
Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark.
**3. Workout Prep**
1 set
20 Sec. Bike
5 Thrusters (focus on pausing and breathing at the top)
2 Strict pull Ups
Weightlifting
Split Jerk
10-15 Minutes of Practice
– Stay light and focus on form
During this time we want athletes to establish a proper set up and catch in the split jerk. Take some time and have athletes just practice with PVC/Empty barbell.
Advance athletes can add weight but stay light (No Maxing)
Focus on pausing in the catch and remember to ALWAYS recover with the front foot.
Metcon
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COMP: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
24/18 Calorie Echo Bike
20 Thrusters (45/35)
10 Strict Pull-Ups
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements.
Todays workout should be a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.
FIT: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
21/16 Calorie Echo
20 Thrusters (35/25)
8 Strict Pull-Ups
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements.
Todays workout should be a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
16/12 Calorie Echo
10 Dumbbell Thrusters (light)
5 Jumping Pull-Ups or Ring Rows
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Leg fatigue may be unexpected but will build across rounds due to the back to back leg movements.
Todays workout should be a “Just Move and be Happy” feel to it. We want to just shake out everything from the week and get a good sweat in.