MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

5 Low ring Muscle-up transitions

2. Strength Prep

Athletes will be working back and forth on front squat and strict chin ups. For paused front squats, take a deep breath before squatting, squat, and then exhale when standing from the paused rep. Keeping the chin up and eyes on the horizon will keep athletes in the best position possible. For weighted pull-ups, athletes should use 60% of the weight established on the 1rm max during test week. If strict pull-ups are not possible, athletes should use a band for assistance to perform 3-5 quality reps while still being challenged.

3. Workout Prep

3 sets:

3 Squat Snatch (build up in weight)

1-2 Muscle Ups(build up to a full muscle up by the 3rd set)

Weightlifting

Front Squat (5 x 2 @ 75%)

2 Pause Front Squats x 5 sets @75% of 1RM

* Rest as needed between sets *

The weight is lowered down to the bottom of the squat nice and controlled. Pause for 2 seconds and drive the bar up to the lockout.

We don’t want athletes to lose tension during the squats. Stay activated and keep the core tight.

Focus on a tall torso with high elbows. Smooth and controlled, unlock the hips back and pull straight down with your hamstrings.

Weighted Chin Ups

(Supinated)

3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM

Metcon

COMP: Metcon (7 Rounds for time)

7 sets: (new set every 3:00)

4 Muscle Ups (Or 12 Chest to Bar)

8 Squat Snatches (115/80)

RX+ – 6 muscle ups Squat Snatch (135/95)
Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

The stimulus is moderate/moderate-high intensity.

Athletes should only attempt muscle ups if they can consistently link reps together.

This is not a workout to perform singles in.

Athletes should use a barbell weight that will allow for unbroken or touch and go sets of 4+ reps at a time.

Athletes should be earning 90 or more seconds of rest each round. If not, the weight on snatch should be decreased with volume staying the same.

This is a very high skilled workout where athletes need to focus on being fluent with each movement and not fixated about speed.

FIT: Metcon (7 Rounds for time)

7 sets: (new set every 3:00)

9 Chest to Bar

8 Squat Snatches (95/65)
Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

The stimulus is moderate/moderate-high intensity.

BURN: Metcon (7 Rounds for time)

7 sets: (new set every 3:00)

6 Up down + Jumping Pull-up

8 Power or Squat Snatch @ 50% of 1RM Snatch
Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

The stimulus is moderate/moderate-high intensity.