MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
8:00 AMRAP
10 Glute Bridge hold (each)
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
3 sets x 3 Deadlifts (85-90%)
-Complete a set every 2:45-
3. Workout Prep
3 sets:
2 Power Cleans (build in weight)
1 Wall Walk
Weightlifting
Deadlift
3 sets x 3 Deadlift (85-90%)
-Complete a set every 2:45-
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks
* Target Round: Round of 6 Wall Walks or more
* Minimum Round before scaling: Round of 5 Wall Walks
* This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the rounds will feel like an endless pit.
FIT: Metcon (AMRAP – Rounds and Reps)
Round 1: 3 Power Cleans (135/95) + 1 Wall Walk
Round 2: 3 Power Cleans (135/95) + 2 Wall Walks
Round 3: 3 Power Cleans (135/95) + 3 Wall Walks
Round 4: 6 Power Cleans (135/95) + 4 Wall Walks
Round 5: 6 Power Cleans (135/95) + 5 Wall Walks
Round 6: 6 Power Cleans (135/95) + 6 Wall Walks
Round 7: 9 Power Cleans (135/95) + 7 Wall Walks
* Target Round: Round of 6 Wall Walks or more
* Minimum Round before scaling: Round of 5 Wall Walks
* This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the rounds will feel like an endless pit.
BURN: Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
Round 1: 3 Dumbbell Hang Power Cleans (light) + 1 Inch Worm
Round 2: 3 Dumbbell Hang Power Cleans (light) + 2 Inch Worms
Round 3: 3 Dumbbell Hang Power Cleans (light) + 3 Inch Worms
Round 4: 6 Dumbbell Hang Power Cleans (light) + 4 Inch Worms
Round 5: 6 Dumbbell Hang Power Cleans (light) + 5 Inch Worms
Round 6: 6 Dumbbell Hang Power Cleans (light) + 6 Inch Worms
Round 7: 9 Dumbbell Hang Power Cleans (light) + 7 Inch Worms