MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3 sets (3:00 total)

30 second Row (moderate)/ 30 second Row (easy)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go Clean and Jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

**3. Workout Prep**

1 set

5/4 Calorie Row

5 Abmat Sit Ups

5 Push Ups

Weightlifting

Power Clean and Jerk (10 x 5)

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Try to go 5-10#S heavier then 2 weeks ago.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

15/12 Calorie Row

15 Abmat Sit-ups

15 Push-ups
Target number of Rounds: 8+ rounds

Minimum number of Rounds before scaling: 6

Stimulus is steady pacing across rounds. Athlete should be prepared to move constantly for the entirety of the 18 minutes with planned rest happening during the push-up as this is the one movement that has the potential for burnout.

FIT: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

12/10 Calorie Row

12 Abmat Sit-ups

12 Push-ups
Target number of Rounds: 8+ rounds

Minimum number of Rounds before scaling: 6

Stimulus is steady pacing across rounds. Athlete should be prepared to move constantly for the entirety of the 18 minutes with planned rest happening during the push-up as this is the one movement that has the potential for burnout.