MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V-Ups
5 Hang Clean High Elbows (empty)
4 Hang Muscle Cleans (empty)
3 Hang Power Cleans (empty)
5 Pike Push Ups
2. Workout Prep
3 sets:
3 Hang Power Cleans (build-in weight)
2 Strict Handstand Push Ups
Gymnastics
Metcon (Checkmark)
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
Metcon
COMP: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
10 Hang Power Cleans (155/105)
15 Strict Handstand Push-Ups
10 Hang Power Cleans (155/105)
Target time each set: 1:30-2:00
Time cap per set: 3 minutes
Workout stimulus is moderate-high intensity.
FIT: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
10 Hang Power Cleans (135/95)
10 Strict Handstand Push-Ups OR 15 Kipping Handstand Push Ups
10 Hang Power Cleans (135/95)
Target time each set: 1:30-2:00
Time cap per set: 3 minutes
Workout stimulus is moderate-high intensity.
BURN: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
10 Dumbbell Cleans (light)
20 Dumbbell Shoulder Press (light)
10 Dumbbell Cleans (light)