MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
1:00 Run
1:00 Row
1:00 Bike
**2. Workout Prep**
– @Workout Pace –
20 Sec. Row
4 Burpees
20 sec. bike
AFTER METCON
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
– Into complex –
Metcon
C & F: Metcon (AMRAP – Reps)
15 min AMRAP
2-4-6-8-10…
Row (calories)
Burpees
Assault Bike (calories)
Score will be total reps. If you finish all of the 2s, your score will be 6. If you finish the 10s you score will be 90.
Weightlifting
Deadlift to mid thigh + Pause Clean (pause in recieve for 3 seconds) + Clean + Jerk Dip + Jerk
3 sets
Set 1 – 65% of 1RM Clean
Set 2 -70%
Set 3 – 75%
If you are sore from Murph, you can use this time to stretch and roll out instead of lifting.
Accessory Work
Metcon (No Measure)
3 rounds:
20 Glute Bridges (Weighted if you can)
15 Bulgarian Split Squats (each side)
10 Birddogs (each side)
Weighted Glute Bridge https://www.youtube.com/watch?v=FSiUH5jn3Cs