MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
1:00 Machine
-into-
3 sets:
5 Worlds Greatest Stretch (each side)
10 Deadbugs
5 Scap Pull-ups
5 Front Squats (empty bar – build across sets)
2. Strength Prep
Athletes will have 10-12 minutes to build up in weight on front squat to a heavy single and find a max strict weighted pull-up. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
3 sets:
1 Squat Snatch + 2 Overhead Squats (empty bar – build across sets)
10 Double Unders
Weightlifting
Front Squat
Front Squat
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
Focus on a tall torso with high elbows.
Before descending, we want athletes to take a solid stomach breath to secure the midline.
We start by unlocking the hips back during the descent and then sending them straight down between the heels.
On the drive, we want to see athletes explode out of the hole with a tall chest while actively pressing up on the bar (think thruster but no press). We are breathing out as we extend at the top.
Weighted Chin Ups
Strict Chin Up:
– Max Weight
– COMPLETE B/W FRONT SQUAT SETS
* Rest as needed between sets *
Supinated Grip
Use belts, dumbbells, kettlebells, or clips to support the weight.
Try to reach a heavy single within 5-6 working sets (not counting warm-up). Remember, we are performing these in-between the front squat sets.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap:
3-6-9-12-15-18….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
Target Round: Round of 15
Minimum Round before scaling: 12
STIMULUS and GOALS
Today’s couplet is an ascending amrap ladder. Athletes should look to start with a moderate intensity and look to hold steady throughout the amrap.
SCORE IS NUMBER OF ROUNDS PLUS REPS INTO THE NEXT ROUND….EX If you finish the round of 12 plus 15 OHS and 10 DU, your score will be 4 + 25.
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap:
3-6-9-12-15-18….
Overhead Squat (95/65)
*30 Double Unders after each set of Overhead Squats (SCALE IS 30 Singles)
Target Round: Round of 15
Minimum Round before scaling: 12
STIMULUS and GOALS
Today’s couplet is an ascending amrap ladder. Athletes should look to start with a moderate intensity and look to hold steady throughout the amrap.
SCORE IS NUMBER OF ROUNDS PLUS REPS INTO THE NEXT ROUND….EX If you finish the round of 12 plus 15 OHS and 10 DU, your score will be 4 + 25.
BURN: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap:
3-6-9-12-15-18….
Overhead Squat (75/55)
*30 Single Unders after each set of Overhead Squats
Target Round: Round of 15
Minimum Round before scaling: 12
STIMULUS and GOALS
Today’s couplet is an ascending amrap ladder. Athletes should look to start with a moderate intensity and look to hold steady throughout the amrap.
SCORE IS NUMBER OF ROUNDS PLUS REPS INTO THE NEXT ROUND….EX If you finish the round of 12 plus 15 OHS and 10 DU, your score will be 4 + 25.