MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
30 sec single unders
10 Banded Air Squats
5 Dumbbell Suitcase Deadlifts (each)
5 Hang Dumbbell Power Cleans (each)
5 Dumbbell Shoulder to Overhead (each)
-into-
4 min AMRAP
Build on Back Squats
* Build up to starting weight in 3-5 working sets *
**2. Strength Prep**
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up.
**3. Workout Prep**
2 sets (Build in weight)
10 Double Unders
4 Alternating Dumbbell Clean and Jerks
Weightlifting
Back Squat (10×3)
3 Back Squat x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
It is an EMOM so the last 3-4 rounds will be spicy. Be ready for it!
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
50 Double Unders
8 Alternating Dumbbell Clean and Jerk (55/35)
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4.5 rounds
DO NOT DROP THE DUMBBELL FROM ABOVE WAIST HEIGHT.
FIT: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
50 Single Unders
8 Alternating Dumbbell Clean and Jerk (35/20)
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4.5 rounds
DO NOT DROP THE DUMBBELL FROM ABOVE WAIST HEIGHT.