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