MobTown CrossFit – CrossFit
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 round of rowling (max penalty of 5 burpees over rower)
10 Banded good mornings
5 Deadlifts (empty bar – build across)
30 single unders
**2. Workout Prep**
20 Sec. Row (workout pace)
2 Burpee over Bar
2 Deadlifts (at workout weight)
10 Double Unders
* Transition smooth from station to station *
**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:
– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.
3 x (1+1+1+1+1) – Clean Deadlift (mid thigh) + Power Clean + Front Squat + Push Press + Push Jerk (Start light and add weight)
– into the complex –
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders
Target number of Rounds: 3+ Rounds
Minimum number Round before scaling: 2.5
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
12/10 Calorie Row
12 Burpee over Bar
12 Deadlift (155/105)
60 Single Unders
Clean deadlift to mid thigh + clean + Jerk
(1+1+1) x 4 sets starting at 85% of 1RM C&J. Try to increase weight each round.
Rest 60-90 seconds between rounds.
Using your same barbell from the C&J, work up to a heavy unbroken set of 3.
*Rest 60-90 seconds between sets*
2 Minute Handstand Hold
Accumulate 2 minutes in a handstand hold. Maintain a tight core! Do not let your hips sag back to the wall. You should be in a safe stacked position!
Have someone watch you or video yourself to ensure you are in a nice tight body position with no sag. The handstand hold will carry over to your handstand pushups that we will be working on soon!
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side