MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
30-second Jump Rope
3 Dumbbell Strict Press (each side)
4 Dumbbell Hang Power Clean
5 Suitcase Deadlifts (each side)
5 Bird Dogs (each side)
2. Workout Prep
3 sets:
10 Double Unders
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
1 Dumbbell Shoulder to Overhead
* Build in weight *
Metcon
COMP: Metcon (Time)
3 sets:
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
-Rest 5 min-
1 set:
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
Target time:
Workout 1: 1:15-1:30 (each set)
Workout 2: 5-7 minutes
Time cap:
Workout 1: 8 minutes
Workout: 10 minutes
There should be a FULL 5 minute rest after the 3rd set.
The stimulus is fast pacing on the initial set of 3 sets (each) back and forth into a steady grind on the final workout. Athletes should push the pace each round but ensure that pacing does not go so fast that form starts to break down.
The stimulus on the second section of the 1st set (each) should be moderate pacing. Fatigue from the initial 3 rounds will set in making a chipper-style strategy very effective for the second part of this workout.
FIT: Metcon (Time)
3 Sets:
35 Double Unders
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
Rest 5 min
1 set:
105 Double Unders
36 Dumbbell Deadlifts (35s/25s)
27 Dumbbell Hang Power Clean (35s/25s)
18 Dumbbell Shoulder to Overhead (35s/25s)
Target time:
Workout 1: 1:15-1:30 (each set)
Workout 2: 5-7 minutes
Time cap:
Workout 1: 8 minutes
Workout: 10 minutes
There should be a FULL 5 minute rest after the 3rd set.
The stimulus is fast pacing on the initial set of 3 sets (each) back and forth into a steady grind on the final workout. Athletes should push the pace each round but ensure that pacing does not go so fast that form starts to break down.
The stimulus on the second section of the 1st set (each) should be moderate pacing. Fatigue from the initial 3 rounds will set in making a chipper-style strategy very effective for the second part of this workout
BURN: Metcon (Time)
3 sets:
50 Single Unders
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press
Rest 5 min
1 set:
150 Single Unders
36 Dumbbell Deadlifts
27 Dumbbell Hang Power Clean
18 Dumbbell Push Press
Target time:
Workout 1: 1:15-1:30 (each set)
Workout 2: 5-7 minutes
Time cap:
Workout 1: 8 minutes
Workout: 10 minutes
There should be a FULL 5 minute rest after the 3rd set.
The stimulus is fast pacing on the initial set of 3 sets (each) back and forth into a steady grind on the final workout. Athletes should push the pace each round but ensure that pacing does not go so fast that form starts to break down.
The stimulus on the second section of the 1st set (each) should be moderate pacing. Fatigue from the initial 3 rounds will set in making a chipper-style strategy very effective for the second part of this workout
Accessory Work
Metcon (Time)
For Time:
6 Sets:
10 Leg Lifts
20 Runners Crunches (total)
20 V-Ups
10 Burpees
-Rest 1:00 B/T Sets-
Each of these sets should be “sprint” style. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 6 sets