MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8:00 AMRAP
25ft walking lunge (bodyweight – build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 Dumbbell Hang Power Cleans
1 Dumbbell Power Clean
2. Workout Prep
2 sets:
10ft Dumbbell Lunge (build-in weight)
3 Toes to Bar
1 Bar Muscle Up or 3 Jumping Pull-ups
3 Dumbbell Power Cleans (build-in weight)
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Target number of Rounds: 4+ rounds
Minimum number of reps before scaling: 3 rounds
The stimulus for this fan favorite 17.2 Open workout is moderate and steady push pace effort across. The name of this game is smartly managing breaks and transitions. You may have to break sets of everything up earlier than you think! This workout is a test of strength, along with strategy, as it requires a lot more from the body than pure strength.
When you combine exercises like toes to bar and bar muscle-ups, strategically planning your grip strength becomes a priority.
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
Accessory Work
Metcon (Checkmark)
4 Rounds
10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 min between rounds-