MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Inchworm to Push-up
Front Plank
Glute Bridges
Inchworm to Push-up
Hollow Hold
Single-Leg Glute Bridges (30 Seconds Each)
Inchworm to Push-up
Arch Hold
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)
Child’s Pose: 1 Minute
Front Rack Stretch: 1 Minute
Weightlifting
Clean and Jerk (5 Sets: 3-Position Power Clean + 3 Push Jerks)
3-positions are; from the pockets, just above the knees and from the ground. Build across the 5 sets with the primary focus on technique
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar
…
Increase by 3 Reps Each Round
FIT: Metcon (AMRAP – Reps)
AMRAP 7:
3 Clean and Jerks (95/75)
3 Knees to Chest
6 Clean and Jerks (95/75)
6 Knees to Chest
9 Clean and Jerks (95/75)
9 Knees to Chest
…
Increase by 3 Reps Each Round
FIT: Metcon (AMRAP – Reps)
AMRAP 7:
3 Med Ball Cleans
3 Knees ups
6 Med Ball Cleans
6 Knees ups
9 Med Ball Cleans
9 Knees ups
…
Increase by 3 Reps Each Round