MobTown CrossFit – CrossFit


Warm-up (No Measure)


2 Minutes of Row, Run, or Bike


2 minutes foam roller

Upper Body

: 60 Puppy Pose

: 60 Shoulder to Floor

: 60 Wrist Stretches

Lower Body

2 Minutes Couch Stretch to each side

2 Minutes Pigeon Stretch to each side

:90 Butterfly Stretch

:90 Pike Stretch

:90 Kneeling Split
20 minute time cap from start of class


Jerk Balance Complex

3 Sets:

3 Split Jerk Balances

1 Pausing Split Jerk (1 Second in Catch)

5 minutes Coaching – 10 Minutes Lifting

Set 1 – 35% of 1RM Clean and Jerk

Set 2 and 3 – 35-45% of 1RM C&J

-Jerk Technique is the goal NOT max loading.

-Set up in the split jerk position, from this position, we have a little dip and drive to accelerate the bar up.

– BEFORE you move the barbell, ensure your hips are square and your back toe is straight ahead or even slightly turned in.

-Once the jerk is completed bring the back foot back to the initial split jerk position and complete the rest of your 3 balances.

-Once the 3 JB are complete, finish with a pausing Split Jerk. Feet in power position under us. Drip, drive, and land in the split jerk position.

-TO GET OUT OF THE SPLIT JERK, bring the front back in small increments until you are balanced enough to bring the back foot forward. DO NOT bring back foot forward first!


Metcon (5 Rounds for reps)

EMOM 25:

Double Tabata (:40 on/:20 off)

Minute 1: Cal Row or Bike

Minute 2: Russian KB Swings (53/35)

Minute 3: Air Squats

Minute 4: AbMat Sit-ups

Minute 5: Push Ups
25 minute time cap

As usual, our Thursday workouts are designed to be as intense or recovery mode as you choose for it to be.

Take your time stretching and loosening up from yesterday’s squats!

Score is lowest number of reps from each round. Place your lowest round in the correct rounds box.

For example, your lowest number of push ups will go in round 5s box, lowest air squats will go in #3, etc.