MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 mins Jump Rope (nice and easy)
– into –
10 Forward Leg Swings (each side)
10 Side Leg Swings (each side)
10 Ankle Around the worlds (each side)
-into-
6 min AMRAP
5 Deadlifts (empty bar – build across)
5 Hang Power Cleans (empty bar – build across)
5 Front Squat (empty bar – build across)
5 Shoulder to Overhead (empty bar – build across)
**2. Workout Prep**
100m Run (workout pace)
– into –
2 sets (build in weight)
5 Deadlifts
4 Hang Power Cleans
3 Thrusters
Metcon
COMP: Metcon (Time)
400m Run
63 Deadlifts (95/65)
400m Run
45 Hang Power Cleans (95/65)
400m Run
36 Thrusters (95/65)
400m Run
Target time: 15-17 minutes
Time cap: 20 minutes
Stimulus is finding a consistent/moderate pace on the run that allows for big sets on the barbell across the entire workout. Do not be tempted to start out too hot if same intensity can not be held later in the workout.
Same weight is used for all 3 movements. One bar and the open road, What a fun way to kick off Friday!
FIT: Metcon (Time)
400m Run
63 Deadlifts (75/55)
400m Run
45 Hang Power Cleans (75/55)
400m Run
36 Thrusters (75/55)
400m Run
Target time: 15-17 minutes
Time cap: 20 minutes
Stimulus is finding a consistent/moderate pace on the run that allows for big sets on the barbell across the entire workout. Do not be tempted to start out too hot if same intensity can not be held later in the workout.
Same weight is used for all 3 movements. One bar and the open road, What a fun way to kick off Friday!
Accessory Work
Core Work #8
10 Min EMOM
Minute 1: 15 Hollow Body Rocks
Minute 2: :30 High Plank Hold
For Quality:
Accumulate 2 minutes in Hollow Body Hold