MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
400 Meter Run
1 Minute
Easy Bike
Active Divebombers + Front Rack Stretch (30 Seconds Each)
Moderate Bike
Push-up to Down Dog + Wrist Stretch (30 Seconds Each)
Fast Bike
Inchworm to Push-up + Child’s Pose (30 Seconds Each)
Clean and Jerk Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Hang Power Cleans
5 Push Press
5 Push Jerks
Metcon
Metcon (Time)
Teams of 3 (40 Minute Cap):
3 Rounds of:
400 Meter Team Run
75/54 Calorie Assault Bike
Then directly Into…
24 Clean and Jerks (115/85)
sc 75/55
24 Clean and Jerks (135/95)
sc 95/65
24 Clean and Jerks (155/105)
sc 115/85
24 Clean and Jerks (185/125)
sc 135/85
24 Clean and Jerks (205/135)
sc 155/105
sc is a suggested scale. . Scale accordingly. The last set should be heavy singles.
If there is a team of 2
400m run, 50/36 AB, and 16 reps on BB
First 2 Bars: Light weight that you could cycle 5+ reps when fresh
Middle 2 Bars: Moderate-Heavy weight that you could cycle 2-3 reps when fresh
Last Bar: Heavy weight that you are definitely completing as singles within the workout