MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
5 Hand Release Push Ups
2. Strength
10-12 Minutes Heavy Single Back Squat
3. Workout Prep
1 set:
3 Back Squats
3 Push Ups
Weightlifting
Back Squat
Build up to a Heavy Back Squat
10-12 minutes
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (135/95)
10 Push Ups after each set
* Back Squats can be taken from the rack.
Target Rounds: complete the round of 10 Back Squats
Minimum Round before scaling: into the round of 8
Stimulus for today’s ascending ladder is moderate pacing. Athletes must be careful when approaching this as the first few rounds go by quickly, and then reality hits. Leg and shoulder fatigue will build as the reps on the squats go up.
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (115/80)
8 Push Ups after each set
Target Rounds: complete the round of 10 Back Squats
Minimum Round before scaling: into the round of 8
Stimulus for today’s ascending ladder is moderate pacing. Athletes must be careful when approaching this as the first few rounds go by quickly, and then reality hits. Leg and shoulder fatigue will build as the reps on the squats go up.
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (95/65)
6 Push Ups after each set