MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes For Quality:
100 Meter Run
3 Inchworm to Push-ups
6 Glute Bridges
9 Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Pec Stretch: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Squat Hold: 1 Minute
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Score as total fully completed rounds + reps of “The Chief”
For Example: If you finished all the rounds in the “5 Rounds of The Chief”, your score would be 15 Rounds (5+4+3+2+1)
200 meter runs will not count towards you score
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (95/75)
6 Push-ups
9 Air Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
3 DB Power Cleans
6 Push-ups
9 Air Squats
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. T Stretch – 1:00/each side
3. Shoulder to Floor – 1:00/each
4. Wrist Stretches – 1:00
— Lower Body —
1. Pigeon Pose – 2:00/each
2. Butterfly – 1:30
3. Pike – 1:00
4. Straddle – 1:00
5. Kneeling Split – 1:00
6. Calf Stretch – 1:00/each
7. Couch Stretch – 2:00/each