MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
2. Strength Prep
After the warm-up, instruct athletes to work up to a lightweight that they will use for 2 reps every 60 seconds for 5 sets (5 minutes). This week, athletes will be working on consistent, smooth, light reps. The focus is on building strength and stability in the catch position. Constantly remind athletes to always recover with their front foot (split jerk) and take a second to regrip/tighten the core after the first split jerk before going into the second rep. Athletes will take their bar from the rig, but they should step back far enough so that they won’t drop the bar into the rig if they miss the lift. Due to mobility restrictions or not being comfortable with the movement, athletes should only perform two push jerks instead of split for all 5 sets.
3. Workout Prep
1 set:
10-Second Kettlebell Swings (light)
10-Second Bike (workout pace)
10-Second Burpees
Weightlifting
Split Jerk
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *
Metcon
COMP: Metcon (AMRAP – Reps)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Bike
Min 3: Burpees
Target number of reps each set:
Kettlebell Swings: 18+ reps
Bike: 12/10+ Calories
Burpees: 12+ reps
Minimum number of reps before scaling:
Kettlebell Swings: 14 reps
Bike: 8/6 Calories
Burpees: 7
FIT: Metcon (AMRAP – Reps)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (35/26)
Min 2: CalorieBike
Min 3: Burpees
Target number of reps each set:
Kettlebell Swings: 18+ reps
Bike: 12/10+ Calories
Burpees: 12+ reps
Minimum number of reps before scaling:
Kettlebell Swings: 14 reps
Bike: 8/6 Calories
Burpees: 7
BURN: Metcon (AMRAP – Reps)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Russian Kettlebell Swings (light)
Min 2: Calorie Bike
Min 3: Up Downs