MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
**2. Strength Prep**
– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.
**3. Workout Prep**
1 set
20 second Row (Workout Pace)
5 Push Ups
Weightlifting
1 Power Clean + 1 Push Jerk (10 x 5)
1 Power Clean + 1 Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps.
– Athletes should look to increase weight from the last cycle (5-10lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.
Metcon
COMP: Metcon (2 Rounds for calories)
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Push-Ups
-Rest 1 Minute-
Round 1 Score: Total Row Calories
Round 2 Score: Total Push Ups
FIT: Metcon (2 Rounds for calories)
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Bar Push-Ups (OR Knee Push-Ups)
-Rest 1 Minute-
Round 1 Score: Total Row Calories
Round 2 Score: Total Push Ups