MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

10 min AMRAP

5 Deadbugs (each side)

5 Hang Muscle Clean (Empty Bar)

5 Shoulder Press (Empty Bar)

10 Air Squats

5 yd butt kickers

5 yd high knees

**2. Strength Prep**

10:00 – 12:00

After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**

2 rounds each

4 Toes to Bar

2 Hang Squat Cleans (build in weight)

10 Jumping Split Lunges


Shoulder Press

Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 1-2 misses before calling it (don’t want any injuries). This max will come quick since it’s generally athletes weakest lift and once the shoulders go there’s no saving them.


COMP: Metcon (Time)

5 rounds

12 Toes to bar

6 Hang Squat Cleans (185/125)

30 Jumping Split Lunges

Rest 2:00 minutes between rounds
Target time each set: 60-90 seconds

Time cap each set: 2 minutes

Score is total time including rest

FIT: Metcon (Time)

5 rounds

15 Knees to Elbows

6 Hang Squat Cleans (155/105)

20 Jumping Split Lunges

Rest 2:00 minutes between rounds