MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

Crossover Symmetry Warmup or Banded 7’s


7 min AMRAP

5 Knees to elbows

5 Tempo Bench Press (empty bar- Build across sets)

5 Deadbugs (each side)

**2. Strength Prep**

– Give athletes 5 minutes to build up to 85% of their max. Make sure to have a spotter nearby when the weight gets heavier. Remember shoulder blades glued to the bench and stay tight.

**3. Workout Prep**

2 rounds

4 Toes to Bar

3 Power Cleans (add weight second round)

2 Handstand Push-Ups


Bench Press

3 x 3 @ 85% every 2:30


COMP: Metcon (Time)



Toes to bar

Power Cleans (135/95)

Handstand Push-ups
* Target time: 9-11 minutes

* Time cap: 15 minutes

* Stimulus is moderate intensity across workout. Ascending rep scheme means athletes should be conservative in how they approach earlier rounds so they have enough in the tank to still complete the bigger sets in manageable, efficient amounts.

FIT: Metcon (Time)



Knees to Elbows

Power Cleans (115/80)

Handstand Push ups on box
* Target time: 9-11 minutes

* Time cap: 15 minutes

Accessory Work

Metcon (AMRAP – Reps)

10 rounds of Tabata (:20 on/:10 off)

Alt Leg V-Ups