MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
30-Second Knee Plank
5 Back Squats (Build in weight, stay light)
2. Strength Prep
Heavy 10-rep Back Squat
* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep
With Partner:
3 sets:
4 Box Step Ups (each)
1 Sandbag Clean (build in weight)
Weightlifting
Back Squat
Back Squat
– Heavy 10 rep (10-12 minutes)
Metcon
COMP: Metcon (Time)
Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
Target time: 14-16 minutes
Time cap: 22 minutes
STIMULUS and GOALS
We want athletes to attack this partner workout with smart, calculated reps/sets. Split the work up to allow consistency and practice switching on and off the box before starting to cut down on transition. Be ready to attack the bag within 5-10 seconds of the 2-minute mark and get right to work.
FIT: Metcon (Time)
Teams of 2
300 Box Step-ups (20” all athletes)
Every 2:00 (including 0:00) perform 4 Sandbag Cleans (100/70) (Or 4 Power Cleans (135/95))
Target time: 14-16 minutes
Time cap: 22 minutes
STIMULUS and GOALS
We want athletes to attack this partner workout with smart, calculated reps/sets. Split the work up to allow consistency and practice switching on and off the box before starting to cut down on transition. Be ready to attack the bag within 5-10 seconds of the 2-minute mark and get right to work.
BURN: Metcon (Time)
Teams of 2
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)