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
5 Knees to Elbows
5 Lunge Steps (each side)
5 Single Arm DB Strict Press (light weight -each side)
5 Single Arm Split Jerk (each – focus on footwork and recovery with the front foot)
**2. Skill Work**
After warm-up begin setting up for the Split Jerk. Redial in on their landing position while focusing on footwork and recovering the bar properly. Today’s strength work is not about going as heavy as possible, rather establishing sound and repeatable technique as they build to moderate weight.
**3. Workout Prep**
1 set
5 Toes to Bar
10m Overhead Walking Lunge (Left and Right arm)
Weightlifting
Split Jerk
10-15 Minutes of Practice
– Athletes that performed this last week can work up to moderate weights with good form.
– New athletes, stay light and practice setting up into a proper landing position.
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Metcon
COMP: Metcon (Time)
100 Toes-to-bar
*Every time you break perform a 50ft Dumbbell Overhead Walking Lunge (50/35) [alternate arms each round]
Target time: 13-15 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent and strategic pacing on the Toes to Bar to complete in as few sets as possible without over resting.
FIT: Metcon (Time)
70 Toes-to-bar
Every time you break, complete a 50ft Dumbbell Overhead Walking Lunge (35/25) [alternate arms each round]
Target time: 13-15 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent and strategic pacing on the Toes to Bar to complete in as few sets as possible without over resting.
BURN: Metcon (Time)
100 Hanging Knees to Elbows
Every time you break, complete a 50ft Walking Lunge
Target time: 13-15 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is consistent and strategic pacing on the Toes to Bar to complete in as few sets as possible without over resting.