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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

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

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