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**

1 round

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.

Deadlift (4×3)

4×3 (Building)

Using your same barbell from the C&J, work up to a heavy unbroken set of 3.

*Rest 60-90 seconds between sets*

Accessory Work

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