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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Crossover Symmetry or Banded 7’s

-into-

6 min AMRAP

5 Double Dumbbell Cleans (lightweight – focus on form/breathing)

5 Alt. V-ups (each side)

5 Knees to Elbows

5 Bench Press (build in weight/stay light)

**2. Strength Prep**

Shoulders should be loaded back against the bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.

**3. Workout Prep**

1-2-3

Dumbbell Cleans

Toes to Bar

Burpee Over Dumbbell

* Practice smooth transition *

Weightlifting

Bench Press (5 x 2)

2 Bench Press x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

COMP: Metcon (AMRAP – Reps)

AMRAP 12

3-6-9-12-15-18. . .

Double Dumbbell Cleans (50s/35s)

Toes to Bar

Burpee Over Dumbbell
Scored in reps for simplicity

Stimulus is moderate intensity with consideration grip fatigue that will set in due to dumbbell clean paired with toes to bar and low back fatigue that will set in due to clean paired with burpees.

FIT: Metcon (AMRAP – Reps)

AMRAP 12

3-6-9-12-15-18

Double Dumbbell Cleans (35s/25s)

Knees to Elbows

Burpee Over Dumbbell
Scored in reps for simplicity

Stimulus is moderate intensity with consideration grip fatigue that will set in due to dumbbell clean paired with toes to bar and low back fatigue that will set in due to clean paired with burpees.