220512

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1:00 Row

1:00 Ski

1:00 Bike

-into-

3 sets

10 Dumbbell Z-Press (light)

10 Alternating V-Ups

10 Single Arm Kettlebell Windmills (each)

10 Walking Lunges + Torso Twist

3. Workout Prep

3 sets

100m Row (workout pace)

2-3 Strict Handstand Push-ups

10’ Kettlebell Walking Lunge (increase weight each set)

Weightlifting

Snatch Balance

2 Snatch Balance x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

Metcon

COMP: Metcon (Time)

50 Double-Unders

50 GHD Sit-Ups (OR V-Ups)

10 Sandbag Cleans (150/100) or Power Cleans (185/125)

40 Double-Unders

40 GHD Sit-Ups

8 Sandbag Cleans (150/100) or Power Cleans (185/125)

30 Double-Unders

30 GHD Sit-Ups

6 Sandbag Cleans (150/100) or Power Cleans (185/125)

20 Double-Unders

20 GHD Sit-Ups

4 Sandbag Cleans (150/100) or Power Cleans (185/125)

10 Double-Unders

10 GHD Sit-Ups

2 Sandbag Cleans (150/100) or Power Cleans (185/125)
Target time: 15-17 minutes

Time cap: 20 minutes

STIMULUS and GOALS

The stimulus for today’s workout is moderately high intensity with a “push pace”. Move with a purpose and attack the sandbag cleans on every rep! High skill and heavyweight, so make sure athletes are explosive and not rushing their reps.

FIT: Metcon (Time)

50 Double-Unders (75 Single Unders)

25 V-Ups

10 Sandbag Cleans (100/70) or Power Clean (135/95)

40 Double-Unders (60 single unders)

20 V Ups

8 Sandbag Cleans (100/70) or Power Clean (135/95)

30 Double-Unders (45 Single Unders)

15 V Ups

6 Sandbag Cleans (100/70) or Power Clean (135/95)

20 Double-Unders (30 Single Unders)

10 V Ups

4 Sandbag Cleans (100/70) or Power Clean (135/95)

10 Double-Unders (15 Single Unders)

5 V Ups

2 Sandbag Cleans (100/70) or Power Clean (135/95)
Target time: 15-17 minutes

Time cap: 20 minutes

Cleans: Athletes should choose a weight that they can consistently perform all reps with minimal rest