MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10 Banded Air Squats
5 Up Downs + Box Step Up
5 Bench Press (empty bar/slow and controlled)
2. Strength Prep
Use moderate weight (65%) on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. B reathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against the bench, and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.
3. Workout Prep
2 sets:
2 Burpee Box Jump Overs
2 Front Squats (build-in weight)
Weightlifting
Bench Press
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
75 Burpee Box Jump Overs (24”/20”)
Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate pacing across the entire workout. Athletes should have a specific “goal” number of burpees going into each round. If this number is too ambitious after a few rounds, they should lower it to a more realistic goal. Pacing should be steady and consistent.
Remember, Athletes should stop completing Burpees 1:50-1:55, and be ready for front squats when it hits 2 minutes.
FIT: Metcon (Time)
60 Burpee Box Jump Overs (20”/16”)
Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate pacing across the entire workout. Athletes should have a specific “goal” number of burpees going into each round. If this number is too ambitious after a few rounds, they should lower it to a more realistic goal. Pacing should be steady and consistent.
Remember, Athletes should stop completing Burpees 1:50-1:55, and be ready for front squats when it hits 2 minutes.
BURN: Metcon (Time)
60 Up Downs + Box Step Ups (24”/20”)
Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (35s/25s)
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate pacing across the entire workout. Athletes should have a specific “goal” number of burpees going into each round. If this number is too ambitious after a few rounds, they should lower it to a more realistic goal. Pacing should be steady and consistent.
Remember, Athletes should stop completing Burpees 1:50-1:55, and be ready for front squats when it hits 2 minutes.