MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
8 min amrap:
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
2. Strength Prep
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set
3. Workout Prep
2 sets
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
Weightlifting
Clean Deadlift + Hang Power Clean + Push Jerk
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk *
Work up to a Heavy, Unbroken set
Metcon
COMP: Metcon (Time)
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
Target time: 8-10 minutes
Time cap: 15 minutes
The stimulus is a moderate push pace effort where you will aim to stay aggressive on the rope while grinding through heavy shoulder fatigue. Strategic sets on both will help keep you working and avoid potential burnout or over-resting between sets.
FIT: Metcon (Time)
For Time:
105 Double Unders
35 Handstand Push Ups
70 Double Unders
7 Wall Walks
35 Double Unders
BURN: Metcon (Time)
For Time:
150 Single Unders
50 Dumbbell Push Press
100 Single Unders
10 Inch Worms
50 Single Unders