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