MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7-minute Amrap
30-second Jump Rope
10 Cossack Squats (5 each leg)
5 Muscle Cleans (Empty Bar)
5 Front Squats (Empty Bar)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% 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**
50m Run (workout pace)
3 Squat Cleans (light)
50m Run
2 Squat Cleans (moderate)
50m Run
1 Squat Clean (heavy)
Weightlifting
Bench Press
6 x 2 @ 80%
Metcon
COMP: Metcon (Time)
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate/high intensity. Each round consists of a run followed by a set of squat cleans. Squats cleans will increase in weight and decrease in reps after each run.
FIT: Metcon (Time)
For Time:
200m Run
10 Squat Cleans (95/65)
200m Run
8 Squat Cleans (115/80)
200m Run
6 Squat Cleans (135/95)
200m Run
4 Squat Cleans (155/105)
200m Run
2 Squat Cleans (185/125)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate/high intensity. Each round consists of a run followed by a set of squat cleans. Squats cleans will increase in weight and decrease in reps after each run.