MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up

-into-

6 min AMRAP

30-sec assault bike

5 Wall ball Squats

5 Wall ball Push press

5 Step back Lunges (each side)

-into-

10 min COACH LED TECHNIQUE WORK AND WARM UP

2. Strength Prep

Athletes will perform 3 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. The bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that, if an athlete needs to bail, they won’t drop the bar into the rig. If athletes cannot overhead squat, allow them to build to a heavy 3 regular push press + 1 front squat.

3. Workout Prep

1 set:

5/4 Calorie Assault Bike

5 Wall Balls

10ft Overhead Plate Lunge

Weightlifting

Snatch Push Press + OHS

3 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Metcon

20 minutes

COMP: Metcon (4 Rounds for time)

4 sets (New set every 5:00)

16/13 Calorie Echo

20 Wall Balls (20/14)

50ft Overhead Plate Walking Lunge (45/25)
Target time each set: 2:15-3 minutes

Time cap each set: 3:30

Stimulus is the moderate intensity with constant movement from station to station. Athletes should expect to complete each movement in around a minute or less. Weights selected should allow for all movements to be down in quality, unbroken sets. Make sure to adjust, so athletes get at least 1:00 + of rest each set.

You have to accept your legs are going to hurt. Push the pace, recover, and try to repeat for consistent set times. The rest isn’t going to be long, so ensure athletes stay moving and shake their legs out.

FIT: Metcon (4 Rounds for time)

4 sets (New set every 5:00)

15/12 Calorie Echo

20 Wall Balls (14/10)

50ft Overhead Plate Walking Lunge (25/15)
Target time each set: 2:15-3 minutes

Time cap each set: 3:30

Stimulus is the moderate intensity with constant movement from station to station. Athletes should expect to complete each movement in around a minute or less. Weights selected should allow for all movements to be down in quality, unbroken sets. Make sure to adjust, so athletes get at least 1:00 + of rest each set.

You have to accept your legs are going to hurt. Push the pace, recover, and try to repeat for consistent set times. The rest isn’t going to be long, so ensure athletes stay moving and shake their legs out.

BURN: Metcon (4 Rounds for time)

4 sets (New set every 5:00)

15/12 Calorie Echo

20 Wall Balls (14/10)

50ft Walking Lunge
Target time each set: 2:15-3 minutes

Time cap each set: 3:30

Stimulus is the moderate intensity with constant movement from station to station. Athletes should expect to complete each movement in around a minute or less. Weights selected should allow for all movements to be down in quality, unbroken sets. Make sure to adjust, so athletes get at least 1:00 + of rest each set.

You have to accept your legs are going to hurt. Push the pace, recover, and try to repeat for consistent set times. The rest isn’t going to be long, so ensure athletes stay moving and shake their legs out.