MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Wrist Stretches – 1:00/side

2. Banded Triceps Stretch – 1:00/side

3. Handstand Hold Stretch – 0:30

Lower Body

1. Banded Hamstring Distractions – 1:00/side

2. Calf Stretch on Post – 1:00/side

3. Squat therapy on wall -10

ACTIVATION

2 Rounds At Light Weights:

10 Double-Unders/20 singles

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

1:00 on Any Machine

Metcon

Metcon (Time)

On the 0:00

1 Round For Time:

30 Burpee Box Jump Overs (24″/20″)

30 Power Clean and Jerks 135/95 (Rx+ 155/105)

30 Burpee Box Jump Overs (24″/20″)

10 minute time cap add 1 second for every rep not completed.

Metcon (Weight)

On the 15:00

Barbell Cycling

On the 1:30 x 5 sets:

30 Double-Unders

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks
Stimulus

– Purposefully completing after the conditioning piece.

– Building to a *moderately heavy* complex. Let’s feel out the heavy weights under fatigue, and then press on.

All percentages based on 1RM Clean & Jerk:

Set 1 – 50% of 1RM Clean & Jerk

Set 2 – 55% of 1RM Clean & Jerk

Set 3 – 60% of 1RM Clean & Jerk

Sets 4+5 – 60-70% of 1RM Clean & Jerk