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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00-3:00

Crossover Symmetry

or

Banded 7’s

-into-

8 min AMRAP

5 scap pullups

5 box step ups (each side)

3 Sky reacher squats (each side)

5 Thrusters (empty bar – build across)

**2. Workout Prep**

3 sets (Build in weight)

3 Chest to Bar

2 Box Jump Overs

1 Muscle Clean

1 Squat Clean

1 Thruster

**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:

COMP: Metcon (Time)

For Time:

30 Chest to Bar

20 Box Jump Overs (24/20)

10 Thrusters (155/105)

20 Box Jump Overs

30 Chest to Bar
Target time:4-6 minutes

Time cap: 10 Minutes

FIT: Metcon (Time)

For Time:

30 Pull Ups

20 Box Jump Overs (20/16)

10 Thrusters (135/95)

20 Box Jump Overs

30 Pull Ups
Time Cap: 10 Minutes

Weightlifting

Deficit Deadlift

Stand on plates. Focus on maintaining good technique.
3 @ 65% 1 RM Power Clean

2 @ 70%

1 @ 75%

Do not go heavy if you do not feel comfortable with the deficit.

Accessory Work

Metcon (No Measure)

3 rounds:

20 Hip Bridges (Weighted if you can!)

10-15 Bulgarian Split Squats (R/L)

10 Birddogs (R/L)