MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s with Hip Halo Warmup
-into-
3 sets
30-second Knee Plank (elbows)
5 Snatch Push Press
5 Overhead Squats
* Start with a PVC Pipe and progress to an empty barbell
2. Strength Prep
Give athletes 10-12 minutes to work up to a heavy set of 1 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward. Make sure you “absorb” the bar into the back rack by dipping as the bar comes back down from the overhead squat.
3. Workout Prep
1 set:
3 Pull Ups
3 GHD’s
1 Wall Walk
Weightlifting
Snatch Push Press + OHS
1 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
Metcon
COMP: Metcon (Time)
5-10-15-20-15-10-5
Pull-ups
GHD’s
*2 Wall Walks after each round
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate intensity across the entire workout. All three movements have a large potential for burnout if athletes attempt to go too quickly.
It’s not won in the first half, but on the back end. Stay consistent and keep moving.
FIT: Metcon (Time)
4-8-12-16-12-8-4
Pull Ups
Stick Sit Ups
2 Wall Walks (half way up) after each round
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate intensity across the entire workout. All three movements have a large potential for burnout if athletes attempt to go too quickly.
It’s not won in the first half, but on the back end. Stay consistent and keep moving.
BURN: Metcon (Time)
5-10-15-20-15-10-5
Ring Rows
Sit Ups
50ft bear Crawl after each round
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate intensity across the entire workout. All three movements have a large potential for burnout if athletes attempt to go too quickly.
It’s not won in the first half, but on the back end. Stay consistent and keep moving.