MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

5 min Row (increasing pace across 5 minutes)

-into-

5 min AMRAP

3 Power Cleans (empty bar – build across)

5 Alt. V-ups (each side)

5 Kipping Knee Raise

2. Workout Prep

1 set:

5 Power Cleans (touch and go)

5 Toes to Bar

Metcon

COMMP: Metcon (Time)

For time:

75 Power Cleans (135/95)

*Every 2 minutes complete 12 Toes to Bar *

Begin workout with Toes to Bar
Target time: 7-9 minutes

Time cap: 16 minutes

STIMULUS and GOALS

The stimulus for today’s workout is moderately high intensity with a strategically planned rep scheme.

You are trying to complete 75 power cleans as fast as possible, but every 2 minutes and starting at zero, you have to hit 12 toes to bar. Continue until 75 reps are accumulated.

This workout is going to be grippy! It’s very important you approach this with a planned rep scheme to help keep a consistent workflow without over resting or blowing up you arms.

FIT: Metcon (Time)

For time:

75 Power Cleans (115/80)

Every 2 minutes complete 10 Toes to Bar
Target time: 7-9 minutes

Time cap: 16 minutes

STIMULUS and GOALS

The stimulus for today’s workout is moderately high intensity with a strategically planned rep scheme.

You are trying to complete 75 power cleans as fast as possible, but every 2 minutes and starting at zero, you have to hit 10 toes to bar. Continue until 75 reps are accumulated.

This workout is going to be grippy! It’s very important you approach this with a planned rep scheme to help keep a consistent workflow without over resting or blowing up you arms.

BURN: Metcon (Time)

For time:

60 Power Cleans (95/65)

Every 2 minutes complete 10 Knees to Elbows
Target time: 7-9 minutes

Time cap: 16 minutes

STIMULUS and GOALS

The stimulus for today’s workout is moderately high intensity with a strategically planned rep scheme.

You are trying to complete 75 power cleans as fast as possible, but every 2 minutes and starting at zero, you have to hit 10 toes to bar. Continue until 75 reps are accumulated.

This workout is going to be grippy! It’s very important you approach this with a planned rep scheme to help keep a consistent workflow without over resting or blowing up you arms.

Accessory Work

Metcon (No Measure)

-Table Top Leg Press 4×20 Seconds

-Plank 4×45 Seconds

-6 Inch Holds 4×30 Seconds (don’t put your hands under your butt, that’s cheating.)

-Sit Up Holds 4×20 (5 Second Holds Per Rep) (make sure your holding position is very difficult, if it’s easy, that means you’re not doing it correct)

-Leg Raises 4×25 (Do not put hands under hips)

-Bird Dog 4×15 Each Way

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