MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
20 Walking Lunges + Torso Twist
-into-
3 sets (Empty Bar or PVC)
20 Second Bike Erg (moderate pace)
5 Split Stance Press
5 Back Squats
10 Alternating V-Ups
2. Strength Prep
This week, athletes will be working up in weight to a heavy 2 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. REMEMBER toalways recover with your front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.
3. Workout Prep
1 set:
100m Row
10ft Overhead Walking Plate Lunge
Weightlifting
Push Press + Split Jerk
5 sets of 2 Push Press + 1 Split Jerk
* 10-15 minutes *
Metcon
COMP: Metcon (Time)
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
Target time: 9-11 minutes
Time cap: 15 minutes
Stimulus for this workout is moderately high. Athletes will be pushing the pace throughout and should focus on quick transitions from the row to the lunge and vice versa. Athletes ARE NOT allowed to drop the plate from overhead.
Make sure the plate is set to the ground and out of the way of other athletes.
Hamstrings are going to be under heavy duress here. Athletes need to stay strong and keep moving on the lunge. Sometimes stopping/breaking only makes the burn worse
FIT: Metcon (Time)
For Time:
200/175m Row
150ft Overhead Walking Plate Lunge 25/15
200/175m Row
125ft Overhead Walking Plate Lunge 25/15
200/175m Row
100ft Overhead Walking Plate Lunge 25/15
200/175m Row
75ft Overhead Walking Plate Lunge 25/15
200/175m Row
50ft Overhead Walking Plate Lunge 25/15
Target time: 9-11 minutes
Time cap: 15 minutes
Stimulus for this workout is moderately high. Athletes will be pushing the pace throughout and should focus on quick transitions from the row to the lunge and vice versa. Athletes ARE NOT allowed to drop the plate from overhead.
Make sure the plate is set to the ground and out of the way of other athletes.
Hamstrings are going to be under heavy duress here. Athletes need to stay strong and keep moving on the lunge. Sometimes stopping/breaking only makes the burn worse
BURN: Metcon (Time)
5 rounds
200/175m Row
50ft Walking Lunge
Target time: 9-11 minutes
Time cap: 15 minutes
Stimulus for this workout is moderately high. Athletes will be pushing the pace throughout and should focus on quick transitions from the row to the lunge and vice versa. Athletes ARE NOT allowed to drop the plate from overhead.
Make sure the plate is set to the ground and out of the way of other athletes.
Hamstrings are going to be under heavy duress here. Athletes need to stay strong and keep moving on the lunge. Sometimes stopping/breaking only makes the burn worse