MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 Single Unders
5 Front Squats (empty bar)
5 Muscle Cleans (empty bar)
(3-4 sets)
2. Workout Prep
2 sets:
10 Double Unders
2 Front Squats
2 Power Cleans
*Build up in weight*
Metcon
COMP: Metcon (5 Rounds for time)
5 sets (1:1 work/rest)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95)
Target time each set: sub 1 minute 30 seconds
Time cap each set: 2 minutes
5 SCORES
Stimulus is moderate-fast, steady pace. Athletes can attack the pace on the Rope/ Squats and then settle into a controlled effort through the cleans. Athletes should not try and go all out since the rest will not be enough to sustain a consistent effort.
FIT: Metcon (5 Rounds for time)
5 sets (1:1 work:rest)
35 Double Unders
10 Front Squats (115/80)
5 Power Cleans (115/80)
Target time each set: sub 1 minute 30 seconds
Time cap each set: 2 minutes
5 SCORES
Stimulus is moderate-fast, steady pace. Athletes can attack the pace on the Rope/ Squats and then settle into a controlled effort through the cleans. Athletes should not try and go all out since the rest will not be enough to sustain a consistent effort.
BURN: Metcon (5 Rounds for time)
5 sets(1:1 Work:Rest)
50 Single Unders
10 Dumbbell Squats (35s/25s)
5 Dumbbell Power Cleans(35s/25s)
Target time each set: sub 1 minute 30 seconds
Time cap each set: 2 minutes
5 SCORES
Stimulus is moderate-fast, steady pace. Athletes can attack the pace on the Rope/ Squats and then settle into a controlled effort through the cleans. Athletes should not try and go all out since the rest will not be enough to sustain a consistent effort.
Accessory Work
Weighted Hip Thrusts
Single Leg DB Hip Thrust
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets