MobTown CrossFit – CrossFit


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)


COMP: Metcon (Time)

For Time:

100 Double Unders


15 Sandbag Cleans (100/60) or 15 Power Cleans (185/125)


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


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