MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 single unders (focus arms close to the body and movement in wrists)
10 sec Overhead Hold
5 Double DB Shoulder to Overhead (lightweight)
5 Dumbbell Clean
**2. Workout Prep**
10 Double Unders
2 Handstand Push-Ups
1 Power Clean or 1 Sandbag Clean over shoulder
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:
3 working sets (light)
1 Push Jerk (pause in the catch for 2 seconds before standing to ensure stability and proper catch)
Metcon
COMP: Metcon (Time)
For Time:
100 Double Unders
15 HSPU
15 Sandbag Cleans (100/60) or 15 Power Cleans (185/125)
15 HSPU
100 Double Unders
FIT: Metcon (Time)
For Time:
150 Single Unders
5 Wall Walks
15 Power Cleans (135/95)
5 Wall Walks
150 Single Unders
Weightlifting
Push Jerk (6 x 1 )
Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages.
If you feel ok, go up each set.
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Accessory Work
Metcon (No Measure)
3 Rounds:
:30 Plank
:30 Side Plank
:30 Other Side Plank
30 Flutter Kicks
1 min rest between rounds…if needed