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)