MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Bike
Wall Sit
Spiderman Stretch
45 Seconds
Moderate Bike
Glute Bridge Walkouts
Box Step-ups (Facing Box)
30 Seconds
Faster Bike
Single-Leg Glute Bridges (30 Seconds Each)
Lateral Box Step Overs
Warmup Performed to Low Box
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)
Couch Stretch: 1 Minute Each Side
Weightlifting
Metcon (6 Rounds for weight)
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
Start your first set between 40-50% of your 1RM Push Jerk
The goal is to gradually increase weight as the overhead reps decrease
Change the weight as you go
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30/21 Calorie Assault Bike
30 Dumbbell Cleans (55/35)
30 Box Jump Overs (24″/20″)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30/21 Calorie Assault Bike
30 Dumbbell Cleans (35/20)
30 Box Jump Overs (20″)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Calorie Assault Bike
20 Dumbbell Cleans
20 Box Jumps
20 DB Deadlifts