MobTown CrossFit – CrossFit


Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Walking Spidermans


Toe Walk

Heel Walk

Side Shuffle (both sides)

Carioca (both sides)

High Knees

Butt Kickers

Barbell Warmup

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press


Warm-up (No Measure)

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 45

Barbell Ankle Stretch: 45 Seconds


High Hang Power Clean (5-5,5,5,5,5)

Clean from the top of Power Position using only hip extension, shrug and speed under the bar.
Complete 1 set of 5 at 65% of 1 RM Clean. Then 5 sets of 5 unbroken reps at 55%.


Metcon (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks *

Extended Work

Romanian Deadlift (5,5,5,5,5)

This lift starts with bar at hip level with a “clean grip”. Your shoulders should be back behind the bar, chest up, your back remains flat, and your knees just slightly bent. This will be your starting position. (Hang Position)

Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, your shoulders back and let the bar slide down your legs. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided!

At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall, keeping weight in your heels. Complete the lift standing tall with shoulders behind the bar.
Complete 5 sets of 5 reps at 55% of 1 RM Deadlift.