MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Activation
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
2. Strength Prep
Athletes will be working back and forth tempo Front Squats and Strict Chin-ups. Cue athletes to brace and squat for a negative of 3 seconds and then stand while breathing out through pursed lips at the same time. For weighted pull-ups, athletes should use 50% of the weight of their 1 rep max weight used during test week. For athletes who cannot perform weighted pull-ups; have them perform banded pull-ups that will allow for 5 quality reps but not a 6th rep.
3. Workout Prep
3 sets:
1 Squat Snatch + 2 Overhead Squats (build in weight)
2 Burpee Box Jump Overs
Weightlifting
Front Squat
3 Tempo Front Squats x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Weighted Chin Ups
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
* Rest as needed between sets *
Metcon
COMP: Metcon (Time)
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (115/80)
Target time: 6-8 minutes
Time cap: 12 minutes
Stimulus is moderate-high intensity. Athletes should find steady pacing on burpees with a focus on pushing their effort when they get to the barbell for overhead squats.
Pushing too hard on burpees will result in difficulty in controlling the breathing while on the barbell leading to difficulty in keeping the core engaged and the bar stable while in the overhead position.
FIT: Metcon (Time)
21-15-9
Burpee Box Jump Overs (20/16)
Overhead Squats (95/65)
Stimulus is moderate-high intensity. Athletes should find steady pacing on burpees with a focus on pushing their effort when they get to the barbell for overhead squats.
Pushing too hard on burpees will result in difficulty in controlling the breathing while on the barbell leading to difficulty in keeping the core engaged and the bar stable while in the overhead position.
BURN: Metcon (Time)
21-15-9
Up down + Box Step Up (20/16)
Dumbbell Front Squats (light)
Target time: 6-8 minutes
Time cap: 12 minutes
Accessory Work
Metcon (No Measure)
Abdominal/Midsection
Sit Ups 3×20
Seated Knee Tuck 3×10
V-Ups 3×10
Jack Knife 4×10
Plank 3×45 Seconds
Toe Touches 3×20