MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
7 min AMRAP
10 Strict Sit Up
:10 Handstand Hold
5 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3. Workout Prep
2 sets:
1 Wall Walk (halfway)
2 Power Cleans (build-in weight)
4 GHD’s
Weightlifting
Front Squat
3 sets:
12 Front Squat (55-60%)
3 seated Box Jumps
-rest 2:00 between sets-
With seated box jumps, you will sit on an object that allows for a 90 degree bend of the knee and vertical shins.
You can rock back slightly if needed, but will forcefully drive the feet into the floor and swing the arms.
As soon as you finish you front squats, transitione to the box within 10-20 seconds.
Metcon
COMP: Metcon (Time)
5 Rounds
3 Wall Walks
9 Power Cleans (135/95)
15 GHD’s
Target time: 8-10 minutes
Time cap: 14 minutes
The stimulus for todays workout is moderate and steady pacing across all rounds. We want you to push the pace on the first two movements while using the core to recover upper-body and breathing. Use the clock as a pace setter and see if you can keep rounds around 2 minutes or less.
Between the movements is where the rest should be emphasized, not during. Smooth and steady on everything will keep the heart rate from blowing up and allow for a consistent breathing pattern.
FIT: Metcon (Time)
5 Rounds
2 Wall Walks
9 Power Cleans (115/80)
12 V-Ups
Target time: 8-10 minutes
Time cap: 14 minutes
The stimulus for todays workout is moderate and steady pacing across all rounds.
BURN: Metcon (Time)
5 Rounds
3 Inch Worms
9 Dumbbell Power Cleans (light)
15 Sit Ups