MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00
Crossover Symmetry Warmup
or
Banded 7’s
-into-
8 min AMRAP
30 sec easy row
5 Bench (empty bar – build across sets)
5 Alt. V-ups (each side)
**2. Workout Prep**
2 sets (add weight to each set)
3 Bench Press
3 Knee to Elbows + 2 Toes to bar
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
COMP: Metcon (Time)
For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar
Target time: 8-10 minutes
Time cap: 12 minutes
If there is not enough rig space, DB sub is (50/35)
FIT: Metcon (Time)
For Time:
27-21-15-9
Dumbbell Bench Press (35/20)
Hanging Knee Raises
Weightlifting
Power Clean + Jerk Dip + Jerk (3 x 1)
Set 1: 75% of 1RM Clean
Set 2: 80%
Set 3: 85%
Power Clean and Jerk
Set 1: 80% of 1RM C&J
Set 2: 85%
Set 3: 90%