MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets:
10 PVC Pass Throughs
10 PVC Overhead Squats
5 Bench Press (empty bar – slow and controlled)
3 Up downs to seal pose
3 Box Step-Ups (each side)
2. Strength Prep
Athletes will have pause bench press and high box jumps. For pause bench, athletes will lower the bar until contact is made with the chest, hold for 2 seconds, and then press to lockout. It is important that athletes make sure they maintain tension and NOT rest the bar on their chest.
High box jump can be at a height that is slightly intimidating but consistently doable for 3 reps at a time. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6″ lower than their max rep height.
3. Workout Prep
3 sets:
2 Squat Snatch (build-in weight)
2 Burpee Box Jump Overs
Weightlifting
Bench Press
2 Pause Bench Press x 5 sets @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Max Height Box Jump (Distance)
Max Height Box Jump
3 High Box Jumps x 5 sets
*6-8″ below max height for 1 rep
Metcon
COMP: Metcon (2 Rounds for time)
12 Squat Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Squat Snatch (135/95)
@10:00
8 Squat Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Squat Snatch (155/105)
Target time each set: 3:30-4:30
Time cap each set: 6 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should plan to move quickly on the barbell, but not so fast that they begin missing reps.
The first metcon has a time cap of 10:00 minutes. CHOOSE YOUR WEIGHT WISELY!
This should be high-skilled lifting paired with some bodyweight grunt work. Don’t rush the lift and stay calm through the burpees.
FIT: Metcon (2 Rounds for time)
12 Squat Snatch (115/80)
20 Burpee Box Jump Overs (20/16)
12 Squat Snatch (115/80)
@10:00
8 Squat Snatch (135/105)
20 Burpee Box Jump Overs (20/16)
8 Squat Snatch (135/95)
Target time each set: 3:30-4:30
Time cap each set: 6 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should plan to move quickly on the barbell, but not so fast that they begin missing reps.
The first metcon has a time cap of 10:00 minutes. CHOOSE YOUR WEIGHT WISELY!
This should be high-skilled lifting paired with some bodyweight grunt work. Don’t rush the lift and stay calm through the burpees.
BURN: Metcon (2 Rounds for time)
12 Squat Snatch (95/65)
20 Burpee Box Jump Overs (20/16)
12 Squat Snatch (95/65
@10:00
8 Squat Snatch (115/80)
20 Burpee Box Jump Overs (20/16)
8 Squat Snatch (115/80)
Target time each set: 3:30-4:30
Time cap each set: 6 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should plan to move quickly on the barbell, but not so fast that they begin missing reps.
The first metcon has a time cap of 10:00 minutes. CHOOSE YOUR WEIGHT WISELY!
This should be high-skilled lifting paired with some bodyweight grunt work. Don’t rush the lift and stay calm through the burpees.