MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec single/double unders
5 Double Dumbbell Deadlift (between feet)
5 Double Dumbbell Hang Snatches
5 Double Dumbbell Squats
2. Workout Prep
2 sets:
10 Double Unders
2 Hang Dumbbell Snatches (build in weight)
2 Devils Press (build in weight)
2 Dumbbell Squat Clean (build in weight)
Metcon
COMP: Metcon (Time)
5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches (50s/35s)
5 Devil’s Press (50s/35s)
4 Double Dumbbell Squat Clean (50s/35s)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not use a weight you cannot maintain good form and control. You should be strategic in the way that reps are split up in order to preserve quality movement and grip.
Smooth and steady at the start. Try and keep similar round times, and don’t go for broke early on. Rest should be taken between the movements and not during.
Double Dumbbell Snatch: Athletes will begin with two dumbbells on the floor in-between feet. Athletes will stand the weights up to their hips and lower down to the hang. Push the hips back (loading the hamstrings), drive with the legs, and explosively open the hips to propel the dumbbells overhead. The dumbbells are not allowed to make contact with the shoulders on the way up but can make contact on the way down. Use momentum, much like the kettlebell swing to reload and go into the next rep. Breathing in at the top of each rep and maintaining an engaged core when bringing the dumbbells down will help maintain midline stability. Athletes should choose a weight they could perform 6-8 reps at a time.
FIT: Metcon (Time)
5 Rounds
35 Double Unders (50 singles)
6 Double Dumbbell Hang Snatches (35s/25s)
5 Devil’s Press (35s/25s)
4 Double Dumbbell Squat Clean (35s/25s)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not use a weight you cannot maintain good form and control. You should be strategic in the way that reps are split up in order to preserve quality movement and grip.
Smooth and steady at the start. Try and keep similar round times, and don’t go for broke early on. Rest should be taken between the movements and not during.
BURN: Metcon (Time)
5 Rounds
50 Single Unders
10 Hang Dumbbell Cleans
8 Dumbbell Front Squats
6 Burpees
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not use a weight you cannot maintain good form and control. You should be strategic in the way that reps are split up in order to preserve quality movement and grip.
Smooth and steady at the start. Try and keep similar round times, and don’t go for broke early on. Rest should be taken between the movements and not during.
Accessory Work
5 sets of 10 GHD’s (Or 10 V-Ups)
-rest 1:00 between sets-
This is a GREAT time to start getting some GHD reps in. If you are new to GHDs, do 2-3 GHDs and the rest V-Ups. DO NOT DO 50 GHDs if you are not experienced.
Use this time as practice for new, beginner, and advanced athletes.