MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm up
-into-
6 min AMRAP
4 Alternating Dumbbell Snatches (lightweight – focus on transition)
3 Up Downs to Seal Pose
5 Alternating V-ups (each side)
5 Knees to elbow
2. Workout Prep
1 set:
4 Dumbbell Snatches (workout weight)
2 Burpee Over Dumbbell
4 Toes to Bar
Metcon
COMP: Metcon (Time)
5 sets:
20 Alternating Dumbbell Snatches (50/35)
10 Burpees over Dumbbell
20 Toes to Bar
-Rest 2:00 between sets-
Rx+ – 70/50
Target time each set: 2:30-3 minutes
Time cap each set: 3:30
STIMULUS and GOALS
The stimulus for todays workout is moderate intensity. Athletes should find a pace that can be maintained across workouts and result in similar times for each round.
Come out with a “test pace” for the first set to see how the body feels and make the necessary adjustments for the 2nd set to hold on or slightly improve.
FIT: Metcon (Time)
5 sets:
20 Alternating Dumbbell Snatches (35/25)
10 Burpees over Dumbbell
15 Toes to Bar
Rest 2:00 between sets
Target time each set: 2:30-3 minutes
Time cap each set: 3:30
STIMULUS and GOALS
The stimulus for todays workout is moderate intensity. Athletes should find a pace that can be maintained across workouts and result in similar times for each round.
Come out with a “test pace” for the first set to see how the body feels and make the necessary adjustments for the 2nd set to hold on or slightly improve.
Accessory Work
Resistance Band Chest Fly – High to Low
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight band. Stay the same and focus on strict control throughout
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Standing Barbell Curl
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).