MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
8 min AMRAP
1 min Machine (easy pace)
10 Heel Toe Rocks
15 Plate Toe Touches (each side)
5 Deadbugs (each side)
– into –
3 sets (Empty Barbell)
3 Clean Grip Deadlifts
3 Clean High Pulls (From High Hang)
3 Muscle Clean + Shoulder Press
3 Front Squats
3 Hang Squat Cleans + 3 Push Jerks
**2. Strength Prep**
12-15:00 (2 Squat Clean and Jerks)
After Warm Up, take 3-5 minutes to work up to your 70% of 1Rm Clean and Jerk.
Athletes will perform 2 squat Clean and Jerks every minute for 10 minutes at 70% of 1RM.
**3. Workout Prep**
1 set
3 Sandball Slams
10 Double Unders
5 AbMat Sit Ups
Weightlifting
Clean and Jerk
EMOM 10
2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
Complete 2 reps every minute for 10 minutes. Reps are performed in singles to insure proper form.
Metcon
COMP: Metcon (4 Rounds for reps)
4 Rounds
1:00 Max Sand Ball Slams (30/20)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
FIT: Metcon (4 Rounds for reps)
4 Rounds
1:00 Max Sand Ball Slams (20/15)
1:00 Max Single Unders
1:00 Max Sit Ups
1:00 Rest