MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7’s
-into-
6 min AMRAP
10 Box Jumps (low)
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerk (empty bar)
2. Strength Prep
You will be performing push jerks from the rig. Ensure that your lifting area is clear of any items that the bar could be dropped on. Also, ensure you are working far enough away from the rig so that a dropped rep won’t make contact with the uprights. You will be performing 3 reps at a time and should move the feet with each rep and reset the feet with the completion of each rep before going again.
3. Workout Prep
1 set:
4 Alternating Dumbbell Snatch
4 GHD’s
4 Box Jumps
Weightlifting
Push Jerk (3×6)
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)
– Rest 60-90 seconds between sets –
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s
16 Box Jump Overs (20)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 rounds
Stimulus is moderate pacing across all 16 minutes. Settle into a pace that can be maintained over the entirety of the workout without getting to a place that requires excessive rest.
Similar to Monday, try and keep consistent round times with a non-stop effort. The rest should be between the movements and not during.
FIT: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
16 Alternating Dumbbell Snatch (35/25)
12 Stick Sit ups
12 Box Jump Overs (20)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 rounds
Stimulus is moderate pacing across all 16 minutes. Settle into a pace that can be maintained over the entirety of the workout without getting to a place that requires excessive rest.
Similar to Monday, try and keep consistent round times with a non-stop effort. The rest should be between the movements and not during.
BURN: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
16 Kettlebell Swings
16 Sit Ups
16 Box Step Ups (20)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 rounds
Stimulus is moderate pacing across all 16 minutes. Settle into a pace that can be maintained over the entirety of the workout without getting to a place that requires excessive rest.
Similar to Monday, try and keep consistent round times with a non-stop effort. The rest should be between the movements and not during.