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

30-sec single/double unders

4 Box Step Ups (each side)

4-inch worms (reach through legs at top)

4 Double Dumbbell Clean and Push Press (lightweight)

**2. Workout Prep**

2 sets

5 Dumbbell Push Press

2 Box Jump Overs

5 Dumbbell Cleans

2 Box Jump Overs

Metcon

COMP: Metcon (2 Rounds for reps)

AMRAP 8 Minutes

3-6-9-12. . .

Double Dumbbell Push Press (2×50/2×35)

*10 Box Jump Overs (24/20) after each set Push Press

-Rest 5:00-

AMRAP 8 Minutes

3-6-9-12. . .

Box Jump Overs (24″/20″)

*10 Double Dumbbell Power Clean (2×50/2×35) after each set of Box Jump Overs
Target Round each set: Round of 12 reps +

Minimum Round before scaling: Round of 9 reps

Here’s a double banger where intensity should be moderately high with an attack mode pace. Athletes will have two 8:00 ascending ladders where after each set, they will have to complete 10 reps (Box Jump Overs/Dumbbell Cleans) before going up in reps.

Weight is moderate, and height on the box should be doable for close to unbroken/non-stop sets. All the movements work hand in hand on taxing the body and making the subsequent exercise harder than it should be. That is why we must scale accordingly to keep athletes flowing throughout the workout.

FIT: Metcon (2 Rounds for reps)

AMRAP 8 Minutes

3-6-9-12. . .

Dumbbell Push Press (2×35/2×25)

10 Box Jump Overs (20/16) after each set Push Press

Rest 5:00

AMRAP 8 Minutes

3-6-9-12. . .

Box Jump Overs (20″/16″)

10 Double Dumbbell Power Clean (2×35/2×25) after each set of Box Jump Overs

Accessory Work

ROMWOD (No Measure)

ROMWOD