MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec single unders
10 Heel to toes rocks
5 Single DB Hang Cleans (each side – lightweight)
5 Single DB Shoulder to Overhead (each side – lightweight)
3 Elbow to Floor stretch (each side)
**2. Workout Prep**
2 rounds
4 Alt. Dumbbell Hang Clean And Jerks (lightweight)
10 Double Unders
Metcon
COMP: Metcon (Time)
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders
12/10, 12/20, 12/30, etc
Alt. DB Hang Clean and Jerk: Athletes will use one dumbbell for this movement. 12 reps total for this movement (6 per side). We would like to see athletes use a weight that they keep unbroken so scale accordingly.
FIT: Metcon (Time)
For Time:
12 Dumbbell Hang Clean and Jerk (35/20)
15-30-45-60-75-60-45-30-15
Single Unders
12/15, 12/30, 12/45, etc
Alt. DB Hang Clean and Jerk: Athletes will use one dumbbell for this movement. 12 reps total for this movement (6 per side). We would like to see athletes use a weight that they keep unbroken so scale accordingly.
Accessory Work
Metcon (No Measure)
10 min
Rope Climb Practice
Or
1 rope climb every min for 10 minutes (focus on as few pulls as possible)
https://www.youtube.com/watch?v=ROpnzuaaa1g
1 min calf smash (each side)
1 min calf stretch on wall (each side)
1 min child’s pose