MobTown CrossFit – CrossFit
Warm Up
1/2 way through cycle…we will use this week as a deload week to get ready for the 2nd half starting Monday!
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch
Metcon
COMP: Metcon (Time)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is moderate intensity with steady pacing. Athletes should be mindful of how leg fatigue will affect their ability to drive with the legs during the Dumbbell Snatch. Athletes should aim to score similar times on each set.
Explosive hips through the snatches will be key to success for getting through the heavy reps.
FIT: Metcon (Time)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
rest 3:00 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is moderate intensity with steady pacing. Athletes should be mindful of how leg fatigue will affect their ability to drive with the legs during the Dumbbell Snatch. Athletes should aim to score similar times on each set.
Explosive hips through the snatches will be key to success for getting through the heavy reps.
BURN: Metcon (Time)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (35/20)
50 Air Squats
rest 3:00 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Stimulus is moderate intensity with steady pacing. Athletes should be mindful of how leg fatigue will affect their ability to drive with the legs during the Dumbbell Snatch. Athletes should aim to score similar times on each set.
Explosive hips through the snatches will be key to success for getting through the heavy reps.
Accessory Work
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-