MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
8 min AMRAP
30-sec row (easy pace)
10-sec Handstand Hold
30-sec ski (easy pace)
5 Knee to Elbows
3 Power Cleans (empty bar-work up in weight)
*2. Workout Prep**
1 set
5/4 Calorie Row
3 Handstand Push-Ups
2 Power Cleans
5/4 Calorie Ski
3 Toes to Bar
DOUBLE UNDER CHALLENGE
5 minute AMRAP
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
12/9 Calorie Row
12 Handstand Push-Ups
12/9 Calorie Row
4 Power Cleans (185/125)
-Rest 4 Minutes-
10 min AMRAP
12/9 Calorie Ski erg (OR 12/9 Calorie Row)
12 Toes to Bar
12/9 Calorie Ski erg (OR 12/9 Calorie Row)
4 Power Cleans (185/125)
Target number of Rounds each set: 2.5+ rounds
Minimum number of Rounds before scaling: 2 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
12/9 Calorie Row
10 Handstand Push-Ups
12/9 Calorie Row
4 Power Cleans (155/105)
Rest 4 Minutes
10 min AMRAP
12/9 Calorie Ski erg or 12/9 Cal Row
10 Toes to Bar
12/9 Calorie Ski erg or 12/9 Cal Row
4 Power Cleans (155/105)
Target number of Rounds each set: 2.5+ rounds
Minimum number of Rounds before scaling: 2 rounds
BURN: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10/7 Calorie Row
8 Box HSPU OR Deficit Push Ups
10/7 Calorie Row
4 Power Cleans (115/80)
Rest 4 Minutes
10 min AMRAP
10/7 Calorie Row
8 Knees to Elbows
10/7 Calorie Row
4 Power Cleans (115/80)
Deficit Push Ups – Place feet on 1 or more stacked plates and complete push ups.
Weightlifting
Strict Pull-Ups
6 sets x 8 reps
*Use a band to hit perfect reps if needed.
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Single DB Double Head Curl
4 x 10
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.