MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))

– 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. s

– 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 Assault Bike

2 Box Jumps

1 Bar Muscle Up

50m Run

5 yard Handstand Walk

Weightlifting

1 Power Clean + 1 Push Jerk

1 Power Clean + 1 Push Jerk
Every Minute (10:00)

5 Power Clean and Push Jerks

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

Metcon

COMP: Metcon (AMRAP – Rounds)

3 rounds

Min 1: 12/10 Calorie Echo Bike

Min 2: 10 Box Jumps (24″/20″)

Min 3: 5 Bar Muscle Ups or 8 Burpee Pull Ups

Min 4: 150m Run (OR 200/175m Row)

Min 5: 25’ Handstand Walk (OR 50′ Bear Crawl)

Min 6: Rest
SCORE IS ROUNDS COMPLETED UNDER TIME CAP

TARGET SCORE

Target time: 20-35 Seconds

Time cap: 40 seconds

STIMULUS and GOALS

Stimulus is high intensity. Athletes should pick a pace that will allow them to show efficiency across all movements, rather than crushing their strong movements and then be crushed by their weak movements. Goal should be to complete all movements under 40 seconds.

Open Athletes: Adjust all movements for 30 seconds of work with 30 seconds of rest. Use this a recovery and just stay smooth.

FIT: Metcon (AMRAP – Rounds)

3 rounds

Min 1: 10/8 Calorie Echo Bike

Min 2: 10 Box Jumps (20″/16″)

Min 3: 6 Burpee Pull Ups

Min 4: 100m Run

Min 5: 50’ Bear Crawl

Min 6: Rest
TARGET SCORE

Target time: 20-35 Seconds

Time cap: 40 seconds

STIMULUS and GOALS

Stimulus is high intensity. Athletes should pick a pace that will allow them to show efficiency across all movements, rather than crushing their strong movements and then be crushed by their weak movements. Goal should be to complete all movements under 40 seconds.

Open Athletes: Adjust all movements for 30 seconds of work with 30 seconds of rest. Use this a recovery and just stay smooth.