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.