MobTown CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Jump Rope
10 Alternating Dumbbell Clean + Push Press (light)
10 Alternating V-ups
2. Workout Prep
3 sets:
3 Clean and Jerks (empty bar – build across sets)
10 Double Unders
5 AbMat Sit Ups
METCON
COMP: Metcon (5 Rounds for reps)
5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-
Target number of reps each set: 25+ reps
Minimum number of reps before scaling: 15 reps
STIMULUS and GOALS
Stimulus is moderate pacing on barbell work and jump rope so that athletes can still apply a solid effort on the sit-ups. Go hard on the bar and jump rope and see if you can stay consistent with the sit-ups score each round. The goal for athletes is to achieve a similar sit-up score on each round. If athletes do not have 60 seconds left for sit ups, they should decrease the number of clean and jerks by 2 reps and double unders by 10 reps.
Push hard through the clean and jerks and try to be smooth on the double unders.
FIT: Metcon (5 Rounds for reps)
5 sets:
3 min AMRAP:
10 Clean and Jerks (95/65)
35 Double Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets
Target number of reps each set: 25+ reps
Minimum number of reps before scaling: 15 reps
STIMULUS and GOALS
Stimulus is moderate pacing on barbell work and jump rope so that athletes can still apply a solid effort on the sit-ups. Go hard on the bar and jump rope and see if you can stay consistent with the sit-ups score each round. The goal for athletes is to achieve a similar sit-up score on each round. If athletes do not have 60 seconds left for sit ups, they should decrease the number of clean and jerks by 2 reps and double unders by 10 reps.
Push hard through the clean and jerks and try to be smooth on the double unders.
BURN: Metcon (5 Rounds for reps)
5 sets:
3 min AMRAP:
10 Clean and Jerks (95/65)
75 Single Unders
Max Abmat Sit-ups in the remaining time
1-minute rest between sets
Accessory Work
Lying DB Pullover on Bench
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).
Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out).
Metcon (Time)
50 Runners Crunches (total)
50 Leg Lifts
50 Reverse Crunches
50 Plank Jacks
50 Feet anchored sit ups
You are doing one big chipper. You cannot move on to the next movement until all reps of the previous movement are complete.
Only ONE round of this 🙂