MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Banded Pass Throughs – 1:00

2. Wall Pec Stretch – 1:00/side

3. Barbell Forearm Smash – 1:00/side

Lower Body

1. Banded Hamstring Stretch – 1:00/side

2. Straddle Stretch – 1:00

3. Couch Stretch – 1:00/side


3 Rounds for Quality

5 Clean Deadlifts

5 Clean Grip High Pulls

5 Tall Cleans

5 Strict Press

5 Push Jerk


Tall Clean

Wall Pec Stretch

Barbell Forearm Smash

Banded Hamstring Stretch

Straddle Stretch

Couch Stretch


Wise Men (3 Rounds for reps)

On the 0:00… “Wise Men”

On the 0:00…

AMRAP 3:00:

3 Power Cleans (115)85)

3 Front Squats

3 Push Jerks

… Rest 3:00

AMRAP 3:00:

3 Power Cleans (135/95)

3 Front Squats

3 Push Jerks

Rest 3:00

AMRAP 3:00:

3 Power Cleans (155/105)

3 Front Squats

3 Push Jerks

Rx+ (135/95)



– “Wise Men” is a conditioning benchmark in our training cycle, testing barbell cycling.

– We’ll retest this workout at the end of the cycle.

– Loading is inteded to progress from light, to moderate, to heavy.

– 1st Weight: Ability to cycle for 12+ Unbroken CJ when fresh.

– 2nd Weight: Ability to cycle for 8 Unbroken CJ when fresh.

– 3rd Weight: Ability to cycle for 4 Unbroken CJ when fresh.

Keep score each round to track progress over time.


Clean and Jerk Complex

On the 20:00…

7 minutes to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk

– Purposefully lifting fatigued here.

– In competition, especially the Open, we have seen many heavy tests that follow conditioning work.

– In an environment where we have clearly completed a large amount of clean and jerks, the training stimulus is simple: let’s see how our body responds and performs as we go heavy.


– Good place to start here is moderately heavier than our final barbell on “Wise Men”.

– Depsite the majorty of the reps being front squats, the limiting factor may very well be the *Jerk*.

– This is largely because of the front squats to be honest. Fatiguing our legs and front rack, let’s expect this jerk to be challenging, and let’s expect to overcome it.

After Party

Burpee Box Jump Over Cycling (10 Rounds for reps)

Burpee Box Jump Overs On the minute x 10 (24/20)

Our 2nd benchmark for this cycle.

Our aim here is to be consistent across all rounds. We will be repeating this effort, so let’s set the baseline today!

Keep score each round.

Aim to have between :05 -:15s of rest each round