MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
3 sets:
1:00 Machine
5 Muscle Snatch
5 Muscle Clean + Shoulder Press
3 Inch Worms
10 Alt. V-Ups
2. Workout Prep
2 sets (build in weight)
2 Power Snatch + 2 Clean and Jerks
2 Bar Facing Burpees
COMP: Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
* Target time: 11-13 minutes
* Time cap: 15 minutes
* The stimulus for today’s workout is consistent- moderate-high intensity across all rounds.
FIT: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
55+: Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
Weightlifting
Metcon (Checkmark)
4 Rounds
10 Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 2 minutes between rounds-