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.