MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Samson Stretch
Lateral Squats
Spiderman Stretch
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead
1 Minute Each
Glute Bridges
Single-Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
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)
Front Rack Stretch: 45 Seconds
Wrist Stretch: 45 Seconds
Front Squat Hold: 45 Seconds
Weightlifting
Clean and Jerk Complex (Start at 50 % of 1RM C & J and build)
On the 1:30 x 5 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster
Metcon
COMP: Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
FIT: Metcon (Time)
For Time:
10 Power Cleans (115/75)
50 Air Squats
10 Front Squats (115/75)
50 Air Squats
10 Push Jerks (115/75)
50 Air Squats
BURN: Metcon (Time)
For Time:
2 Rounds
12 DB Hang Clean & Jerks
30 Air Squats
12 Goblet Squats
30 Air Squats
Alternate DB Hang Clean & Jerks every 3 reps