MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
10-sec Handstand Hold
5 situps (focus on leg extension)
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans
5 Push Press
**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy set of one Power Clean, followed by a Hang Power Clean, then push a jerk and right back through it again without dropping. This complex is completed unbroken all the way through for six total reps each set.
A lot of grip mixed in here so be sure that athletes start light.
**3. Workout Prep**
1 set
2 Strict Handstand Push-Ups + 2 Kipping Handstand Push-Ups
2 GHD’s (Parallel) + 3 Full GHD’s
3 Toes to Bar
Weightlifting
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
Example Set
Set 1:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 60% of 1RM
-rest 60-90 seconds
Take 15 minutes to work up to a heavy set of one Power Clean, followed by a Hang Power Clean, then push a jerk and right back through it again WITHOUT DROPPING. This complex is completed unbroken all the way through for SIX total reps each set.
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
Example Set
Set 1:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 60% of 1RM
-rest 60-90 seconds
Take 15 minutes to work up to a heavy set of one Power Clean, followed by a Hang Power Clean, then push a jerk and right back through it again WITHOUT DROPPING. This complex is completed unbroken all the way through for SIX total reps each set.
Metcon
COMP: Metcon (2 Rounds for reps)
AMRAP 7 Minutes
6 Strict Handstand Push-Ups
18 GHD SIt Ups
-rest 2 Minutes-
AMRAP 7 Minutes
12 Handstand Push-Ups
18 Toes to Bar
Stimulus is moderate pacing with consideration of potential burnout on prescribed movements by going too large of sets.
Athletes have two – 7 min AMRAP couplets.
Athletes will have two separate scores
FIT: Metcon (2 Rounds for reps)
AMRAP 7 Minutes
6 Handstand push ups or 3 Wall Walks
18 Strict abmat Sit Ups
-rest 2 Minutes-
AMRAP 7 Minutes
12 Dumbbell Push Press (35/25)
12 Knees to Elbows
Stimulus is moderate pacing with consideration of potential burnout on prescribed movements by going too large of sets.
Athletes have two – 7 min AMRAP couplets.
Athletes will have two separate scores