MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
ACTIVATION
With a Running Clock:
10:00 Assault Bike or Row
On the 2:00
25 Double Unders, 15 ab mat sit ups
On the 4:00
25 Double Unders, 10 Pushups
On the 6:00
25 Double Unders, 5 Strict Pull Ups
On the 8:00
25 Double Unders, Hang from rig until the 10 min mark (no grips)
Mobility
2:00 to each side Pigeon Pose/Wrist Stretches
2 x :20 Handstand Hold
:60 to each side Static Spiderman
:60 to each side Static Samson
Metcon
Metcon (AMRAP – Rounds and Reps)
On the 0:00
AMRAP 12
35 Double Unders
9 Deadlifts (115/85)
7 Hang Power Cleans
5 Push Jerks
Rx+ (155/105)
This is the first of two parts that will utiize the same clock.
We can expect 4-6 rounds (1 round every 2-3 minutes)
Use a weight that enables you to do the push jerk unbroken.
Weightlifting
Push Jerk/Split Jerk Complex
This is the 2nd part.
ON THE 20:00 – set #1
Every 1:30 x 6 sets
1 PUSH jerk
1 SPLIT jerk
All reps from the RACK.
Set 1 – 70% of 1RM Jerk
Set 2 – 74%
Set 3 – 78%
Set 4 – 78-82%
Set 5 – 78-86%
Set 6 – 78-90%