MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

Crossover Symmetry Warmup or Banded 7’s


Hip Halo Warmup


3 sets

3 Dumbbell Front Squats (Light/practice transition)

3 Up Downs + Jump Over Bar

3 Muscle Cleans (Empty Bar)

3 Hang Power Cleans (Empty Bar)

3 High Hang Squat Cleans (Empty Bar)

**2. Strength Prep**

Use moderate-heavy 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 standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. Remember, we are going on the minute so be sure athletes are ready to rock and roll.

**3. Workout Prep**

3 sets

3 Dumbbell Front Squats (smooth and efficient reps)

2 Bar Facing Burpees

1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)


Deadlift (5 x 3)

3 Deadlifts x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
This Open Workout is the best of both worlds with a “fire-breather” into a 1 Rep Max Clean. This workout is scored by time and weight with high intensity on the first workout while trying to recover and transition into a heavy Olympic lift. Athletes will perform burpees over their bar that they will be cleaning while making sure weights/dumbbells are always off to the side for safety. Remember, whatever time is left in the 12:00 amrap after the Squats/Burpees is time for the max Clean.

18A: Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

FIT: Metcon (Time)

12:00 Amrap


Dumbbell Front Squats (35s/25s)

Bar Facing Burpees


1RM Clean (Power or Squat)
Score 1 is the time is takes to finish you last burpee.

Put your clean weight in the 18.2 Section.