MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

Hip Halo Warmup


7 min AMRAP

30-sec assault bike (easy pace)

5 Knees to elbows

5 alt v-ups (each side)

5 Cleans and Jerks (empty bar)

**2. Strength Prep**

– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

**3. Workout Prep**

3 sets

3 toes to Bar

10 Sec. Assault Bike (workout pace)

2 Clean and Jerks (Build in weight)



5 x 4 @80% of 1RM

* Complete a set every 1 minute 45 seconds *

Be ready to go 10-15 seconds before the time limit.


COMP: Metcon (Time)

3 rounds

For Time:

21 Toes to Bar

15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike

9 Clean and Jerks (135/95)
Target time: 8-10 minutes

Time cap: 14 minutes

Stimulus for workout is moderate intensity.

From the beginning, athletes should be strategic in how they approach toes to bar and the bike to avoid burnout when coming to the barbell.

FIT: Metcon (Time)

For Time:

21 Knees to Elbows

12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike

9 Clean and Jerks (115/75)

Accessory Work

Core Work #4

3 Rounds, Not For Time

20 Hollow Rocks

10 Alligator Rolls

5 V-Ups from Hollow Position

1 Round

:30 Unbroken Hollow Body Hold