MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into
8 min AMRAP
10yd Bear Crawl
10yd Bear Crawl Backwards
5 Clean Deadlifts
4 Muscle Cleans
3 Power Cleans
5 Shoulder Press
:10 Handstand Hold
2. Strength Prep
Shoulder Press: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
3. Workout Prep
3 sets:
2 Power Cleans (build in weight)
1 Wall Walk
Weightlifting
Shoulder Press
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
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
** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
* 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. You should start with a controlled and methodical pace that allows them to breathe comfortably between movements.
* The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.
FIT: Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
Round 1: 3 Power Cleans (135/95)+ 1 Wall Walk
Round 2: 3 Power Cleans + 2 Wall Walks
Round 3: 3 Power Cleans + 3 Wall Walks
Round 4: 6 Power Cleans + 4 Wall Walks
Round 5: 6 Power Cleans + 5 Wall Walks
Round 6: 6 Power Cleans + 6 Wall Walks
Round 7: 9 Power Cleans + 7 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. You should start with a controlled and methodical pace that allows them to breathe comfortably between movements.
* The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.