MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 rounds (6-8 minutes)
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs
2. Strength Prep
This week, athletes will work up in weight to a heavy 1 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.
3. Workout Prep
3 sets:
3 Toes to Ring
3 Bench Press (build in weight)
10 Double Unders
Weightlifting
Push Press + Split Jerk
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *
Metcon
COMP: Metcon (8 Rounds for time)
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
8 scores
Target time each set: Sub 65-75 seconds
Time cap each set: 1:40
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity.
FIT: Metcon (8 Rounds for time)
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (95/65)
25 Double Unders
8 scores
Target time each set: Sub 65-75 seconds
Time cap each set: 1:40
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity.
BURN: Metcon (8 Rounds for time)
Every 2:00 (8 sets)
10 Toes over hips
10 Bench Press (light)
30 Single Unders
8 scores
Target time each set: Sub 65-75 seconds
Time cap each set: 1:40
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity.