MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Assault/Echo Bike (each pace)
– 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.
3. Workout Prep
2 sets:
2 Handstand Push ups
3 Toes to Bar
10ft Front Rack Walking Lunge (build in weight)
Power Clean and 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 (Time)
3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (50s/35s)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is moderate pacing with a chipper-style approach. HSPU and Toes to Bar are very susceptible to burnout, so you should approach these movements with the TOTAL reps across the workout in mind, rather than just the reps for that round.
Break up the gymnastics movements early on to keep the final round manageable. The goal should be to keep similar round times across the entire workout.
FIT: Metcon (Time)
3 rounds
15 Handstand Push Ups
20 Toes to Bar
50’ Front Rack Walking Lunge (35s/25s)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is moderate pacing with a chipper-style approach. HSPU and Toes to Bar are very susceptible to burnout, so you should approach these movements with the TOTAL reps across the workout in mind, rather than just the reps for that round.
Break up the gymnastics movements early on to keep the final round manageable. The goal should be to keep similar round times across the entire workout.
BURN: Metcon (Time)
3 rounds
20 Dumbbell Push Press
20 Hanging Knee Raises
50’ Single Dumbbell Walking Lunge
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is moderate pacing with a chipper-style approach. HSPU and Toes to Bar are very susceptible to burnout, so you should approach these movements with the TOTAL reps across the workout in mind, rather than just the reps for that round.