MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets
5 Inch Worms
5 Clean Grip Deadlifts
4 High Hang Muscle Cleans
3 Hang Power Cleans
2 Power Cleans
(Empty bar)
2. Workout Prep
3 sets
3 Power Cleans (build-in weight)
1 Wall Walk (build-in distance traveled up the wall)
Accessory Work
Wall Walks
Take 10-15 min to practice Wall Walks and work on efficiency.
Advanced athletes: take this time to work on handstand walks.
Metcon
COMP: Metcon (Time)
For time:
1-2-3-4-5-6-7-8
Power Cleans (185/125)
Wall Walks
Target time: Sub 9 minutes
Time cap: 15 minutes
Stimulus for today’s workout is a moderate and sustainable pace that allows you to move consistently through the ascending rep schemes. Ascending is always tough to gauge, so do not to come out hot through the short sets only to implode and get stuck standing around. Every rep should be mirrored in pacing and movement.
FIT: Metcon (Time)
For time:
1-2-3-4-5-6-7-8
Power Cleans (155/105)
Wall Walks
Target time: Sub 9 minutes
Time cap: 15 minutes
Stimulus for today’s workout is a moderate and sustainable pace that allows you to move consistently through the ascending rep schemes. Ascending is always tough to gauge, so do not to come out hot through the short sets only to implode and get stuck standing around. Every rep should be mirrored in pacing and movement.
BURN: Metcon (Time)
For time:
1-2-3-4-5-6-7-8
Dumbbell Power Cleans (light/moderate)
Inch Worms