MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Banded Triceps Stretch – 1:00/side

2. Handstand Stretch – 2 x 0:30

3. Wall Pec Stretch – 1:00/side

Lower Body

1. Seated Forward Fold – 1:00

2. Frog Stretch – 1:00

3. Banded Hamstring Stretch – 1:00/side


4 Minutes for Quality:

10 Barbell Good Mornings 45 / 35 lb

8 Hang Muscle Cleans 45 / 35 lb

6 Inchworm to Push-Up

250m Row


Banded Triceps Stretch

Handstand Stretch

Wall Pec Stretch

Frog Stretch

Banded Hamstring Stretch


Power Clean

Power Clean Technique

5 Sets:

3 Low-Hang Power Cleans


Percentages based on 1RM Clean and Jerk:

Set 1 – 60% of 1RM Clean and Jerk

Set 2 – 65%

Set 3+4+5 -70%

20 minute cap including warming up to 60%.

– Focus here is to build to a moderately heavy triple, dialing in the strength of our bottom position.

– The time under-tension here will be greater than a “touch and go” set, given how the barbell will not touch the ground.

– This provides a unique and beneficial stimulus with the larger picture in mind.


Metcon (Time)

“Black and Bluer”

5 Rounds:

10 Power Cleans (95/65)

10 Bar-Facing Burpees

Rx+ (135/95)
10 minute time cap


– Where threshold training meets a sprint metcon.

– The aim is a bar we can hold onto for all sets unbroken. Another view is that it’s a weight we can complete for 21+ reps unbroken. Lighter is harder here, where we then turn to the burpees as the separator.

After Party

Handstand Push-ups

Strict Handstand Push-Up Conditioning

Repeat from last week, increasing by 10% on each set.

For Time:

110% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

70% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

110% of Max Strict HSPU



1. With the work to follow we likely want to break this into 2-3 sets from the start.

2. Relax our arms as much as possible during rest periods.

3. Planned break times between sets will get us back on the wall faster.