MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
1 minute each
Banded tricep stretch (each side)
Banded hamstring pull down
Butterfly stretch
3 Rounds:
5 Russian Babymakers
10 cal bike
15 banded pull apart
Then:
Barbell warmup
5 good mornings
5 back squats
5 elbow rotations
5 strict press and reach
5 front squats
5 RDL
Weightlifting
Push Press (5×3)
Increase weight each set. Remember, only ONE bend of the knee. Squeeze the glutes at the top to help prevent a second bend of the knee.
Metcon
Metcon (3 Rounds for time)
On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
Your time is the total of your three rounds of time. Make note of your time for each round.
• Grip/time under tension will become an issue, and is a focus point for today… we’re building that capacity
• Plan out your breaks ahead of time and try to make them last less than 10 seconds
• To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
• This gives you at least 1 minute of rest before beginning the next iteration