MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Lateral Hops Over Rope
Slow Air Squats
Easy Single Unders
Deep Side Lunges
Higher Single Unders
Spiderman Stretch
Double Dumbbell Warmup (With Light Set)
5 Dumbbell Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Bent Over Row
Mobility
Warm-up (No Measure)
Banded Walks: Length of the rig and back, both directions. 10 Squats at each end.
Dumbbell Ankle Stretch: 30 Seconds Each Side
Weightlifting
MobTown Clean Complex #1 (1,1,1-1,1-1,1,1-1,1)
1 Power Clean + 1 Hang Power Clean + 2 Jerks (any)
EMOM 10
Min 1-3: 55% of 1RM
Min 4-5: 65% of 1RM
Min 5-8: 75% of 1RM
Min 9-10: 80% of 1RM
Warm up to your 55% prior to beginning the EMOM. Use the closest weight, within 5 lbs, for the % of your 1RM Power Clean & Jerk. If you don’t have a 1RM challenge yourself a little but make smart jumps trying not to have any failed lifts until Mins 9 or 10. Focus on “Perfect Form” early with the lighter lifts and let it carry over as you get heavy!!
Have your weights nearby so you can quickly
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (55’s/35’s)
After Each Round: 30 Double Unders