MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row (easy pace)
5 scap pullups
10 Alternating V-Ups
2 Muscle Clean + Shoulder Press (Empty Bar)
2 Hang Power Clean + Push Press
2 Clean and Jerks
**2. Strength Prep**
– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
2 sets
2 Clean and Jerks (build in weight)
3 Pull-Ups
4 GHD’s
Weightlifting
Bench Press (6 x 2)
6 x 2 @85% of 1RM
* Complete a set every 1 minute 30 seconds *
Metcon
COMP: Metcon (Time)
For Time:
21-15-9
Clean and Jerks (135/95)
Pull-ups
GHD’s
Target time: 9-11 minutes
Time cap: 15 minutes
FIT: Metcon (Time)
For Time:
21-15-9
Clean and Jerks (115/75)
Pull-ups
AbMat Sits ups with slam ball (20/15)
Accessory Work
Metcon (No Measure)
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)