MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
10 PVC Pass Throughs
10 Dynamic Squat Stretches
10 Alternating V-Ups
-into-
8:00 AMRAP
45-second Machine
5 Clean Deadlifts
5 Front Squats
5 Bench Press
5 Snatch Grip Push Press
5 Overhead Squats
2. Workout Prep:
Use this time for athletes to set up stations (Bench) and start warming up to their squat clean.
Weightlifting
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
No Target Weight, Just lift and have fun!
You will be performing the CrossFit benchmark workout “The Other Total”. This consists of completing 1 rm clean (squat or power), bench press, and overhead squat within 30 minutes. You can choose the order in which you lift. Ensure that you have a clear lifting area for the clean and overhead squats and use a spotter during bench press. Aim to reach a Heavy single in 5-6 working sets or 8-10 minutes.
Accessory Work
ROMWOD (No Measure)
ROMWOD
Get a good stretch in if you have time!