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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

10 min AMRAP

30-sec machine of choice

5 DB Deadlifts (lightweight – build across)

5 DB Hang Clean (lightweight – build across)

5 DB Shoulder to Overhead (lightweight – build across)

10 Sit Ups (focus on leg extension)

5 Deadbugs (each side)

**2. Workout Prep**

2 sets

4 Dumbbell Cleans (add weight to each set)

5 GHD’s (1st set: Parallel, 2nd set: full)

Metcon

COMP: Metcon (Time)

For Time:

21-18-15-12-9-6

Double Dumbbell Power Cleans (50s/35s)

GHD’s
Target time: 8-10 minutes

Time cap: 14 minutes

Dumbbell Cleans: Athletes will use two DB’s for this movement. Dumbbells will start on the ground and must be cleaned up to the shoulders. Athletes can touch the DB’s to the floor outside of the feet on inside of the feet (athlete’s preference). One head of each DB must touch the floor between reps. A full rep is completed when the athlete is standing tall with one head of each DB in contact with the shoulders.

FIT: Metcon (Time)

For Time:

21-18-15-12-9-6

Double Dumbbell Power Cleans (35s/25s)

AbMat Situps with Wall Ball overhead (20/14)
Target time: 8-10 minutes

Time cap: 14 minutes

Weightlifting

Pause Back Squat + Back Squat

Pause 2-3 seconds in the bottom. Focus on staying tight and driving out of the hole with a tall torso.

In between sets perform 12/10 cal on the rower for four total sets (90%+ effort)

* rest 60-90 seconds between sets *

Example Sets

Set 1:

2 Pause Back Squat + 3 Back Squat @ 50% + Rower Sprint

-Rest 60-90 secs-

Set 2:

2 Pause Back Squat + 3 Back Squat @ 55% + Rower Sprint

-Rest 60-90 secs-

Set 3:

2 Pause Back Squat + 3 Back Squat @ 60% + Rower Sprint

-Rest 60-90 secs-

Set 4:

2 Pause Back Squat + 3 Back Squat @ 65%+ Rower Sprint

-Rest 60-90 secs-

Set 5:

2 Pause Back Squat + 3 Back Squat @ 70%+