MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs
2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees
Accessory Work
CORE (Time)
50 Runners Crunches (total)
50 Leg Lifts
50 Reverse Crunches
50 Plank Jacks
50 Feet anchored sit ups
Metcon
COMP: Metcon (Time)
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus for today’s workout is a moderate-high effort. Athletes should try and ramp up the pace and see if they can fight hard until the end. This workout will test your grip capacity and ability to push with high intensity!
The 10s go by fast, so stay steady and don’t empty the tank until the final set of bar facing burpees. JUST STAY MOVING!
FIT: Metcon (Time)
10-20-30
Knees to Elbows
Hang Power Cleans (95/65)
Burpee Over Bar
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus for today’s workout is a moderate-high effort. Athletes should try and ramp up the pace and see if they can fight hard until the end. This workout will test your grip capacity and ability to push with high intensity!
The 10s go by fast, so stay steady and don’t empty the tank until the final set of bar facing burpees. JUST STAY MOVING!