MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
30-second Assault Bike
4 Step Ups
4 Box Jumps
5 GHD’s to parallel or Abmat Sit-ups
5 Bench Press (empty bar – build across sets)
2. Strength Prep
Athletes will have 10-12 minutes to build up in weight on bench press to a heavy single and find a max height box jump. Complete 1 set of bench press and then transition into 1 set of box jumps. The rest will be between the two movements. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
2 sets:
100m Row
4 Hang Power Snatch (build in weight)
4 Push Ups
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Paired with max box jump
Max Height Box Jump (Distance)
Max Height Box Jump
Athletes must perform a two-foot take off from a standing position (no running or stepping into it).
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
300/250m Row
15 Hang Power Snatch (95/65)
20 Push Ups
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
Stimulus is moderate, steady pacing throughout AMRAP. Athletes should place heavy emphasis on technique for the hang power snatch. The added challenge of stopping an overhead movement at the hang position will make it slightly more difficult to cycle. Try and keep consistent, steady round times while monitoring upper body fatigue.
FIT: Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
300/250m Row
15 Hang Power Snatch (75/55)
15 Push Ups
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
Stimulus is moderate, steady pacing throughout AMRAP. Athletes should place heavy emphasis on technique for the hang power snatch. The added challenge of stopping an overhead movement at the hang position will make it slightly more difficult to cycle. Try and keep consistent, steady round times while monitoring upper body fatigue.
BURN: Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
250/225m Row
15 Hang Power Snatch (65/45)
10 Push Ups
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
Stimulus is moderate, steady pacing throughout AMRAP. Athletes should place heavy emphasis on technique for the hang power snatch. The added challenge of stopping an overhead movement at the hang position will make it slightly more difficult to cycle. Try and keep consistent, steady round times while monitoring upper body fatigue.