MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
2. Strength Prep
Heavy 2-rep Deadlift:
* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep
2 sets:
1 Sandbag Clean (build in weight)
3 Chest to Bars
4 Toes to Bar
5 Wall Balls
Weightlifting
Back Squat
Heavy 2 rep (10-12 minutes)
Metcon
COMP: Metcon (Time)
For time
]5 Power Cleans (205/135))
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans (205/135))
Target time: sub 13 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate, steady pacing throughout.
FIT: Metcon (Time)
For time
5 Power Cleans (185/125))
15 Pull Ups
20 Toes to Bar
50 Wall Balls (14/10)
20 Toes to Bar
15 Pull Ups
5 Power Cleans (185/125))
Target time: sub 13 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate, steady pacing throughout.
BURN: Metcon (Time)
For time
5 Power Cleans (light)
10 Jumping Pull Ups
15 Hanging Knee Raises
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises
10 Jumping Pull Ups
5 Power Cleans (light)
Target time: sub 13 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate, steady pacing throughout.