MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
+
Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
2. Strength Prep
Begin setting athletes up and marking for their split jerk position.
3. Workout Prep
2 sets:
5 GHD’s
2x25ft Shuttle Run
5 Toes to Bar
Weightlifting
Split Jerk
10-15 Minutes of Practice
– Stay light and focus on form
Metcon
COMP: Metcon (Time)
For Time:
50 GHD’s
50x25ft Shuttle Run
50 Toes to Bar
Target time: 8-10 minutes
Time cap: 15 minutes
Workout stimulus is moderate intensity and will be paced chipper style. There is a very heavy focus on core strength with moderate volume on the GHD’s and toes to bar.
FIT: Metcon (Time)
For Time:
50 Stick Sit Ups
50x25ft Shuttle Run
25 Toes to Bar
25 Knees to Elbows
Target time: 8-10 minutes
Time cap: 15 minutes
Workout stimulus is moderate intensity and will be paced chipper style. There is a very heavy focus on core strength with moderate volume on the GHD’s and toes to bar.
BURN: Metcon (Time)
50 Hanging Knee Raises
25x25ft shuttle run
50 Sit Ups
Target time: 8-10 minutes
Time cap: 15 minutes
Workout stimulus is moderate intensity and will be paced chipper style. There is a very heavy focus on core strength with moderate volume on the GHD’s and toes to bar.