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 min AMRAP
5 Power Cleans (empty bar – build across)
3 World’s Greatest Stretch (each side)
3 Up Downs
**3. Workout Prep**
1 set
3 Power Cleans (workout weight)
6 Air Squats
Metcon
COMP: Metcon (Time)
For Time:
100 Power Cleans (115/80)
* Every minute 12 Air Squats (Start with air squats) *
Target time: 9-11 minutes
Time cap: 15 minutes
If you can maintain 10+ reps on the minute then you will finish within the target time. This should be the standard and weight/reps should be adjusted quickly if you can not maintain in the first couple minutes of the workout.
Air Squats: Athletes will have 12 air squats (including 0:00) on each round. Athletes will be moving fast on these reps, so be sure to cue them to reach full extension when standing and below parallel when squatting Athletes should be finishing air squats by the 15-20 second mark at the latest. If athletes are going beyond 25 seconds with air squats, have them reduce the total number by 2-3 reps for following rounds.
Metcon (Time)
For Time:
100 Power Cleans (95/65) or 75 Power Cleans (115/80)
Every minute 12 Air Squats (Start with air squats)
Target time: 9-11 minutes
Time cap: 15 minutes
If you can maintain 10+ reps on the minute then you will finish within the target time. This should be the standard and weight/reps should be adjusted quickly if you can not maintain in the first couple minutes of the workout.
Air Squats: Athletes will have 12 air squats (including 0:00) on each round. Athletes will be moving fast on these reps, so be sure to cue them to reach full extension when standing and below parallel when squatting Athletes should be finishing air squats by the 15-20 second mark at the latest. If athletes are going beyond 25 seconds with air squats, have them reduce the total number by 2-3 reps for following rounds.
Accessory Work
ROMWOD (No Measure)
ROMWOD
20210621 – UPPER + LOWER BODY