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.