MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* Focus on footwork and finishing the pull
2. Strength Prep
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
3. Workout Prep
2 sets:
10ft Overhead Walking Lunge (Right/left)
4 Toes to Bar
2 Burpee Over Dumbbell
4 Alternating Dumbbell Snatch
Weightlifting
Power Clean and Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
15 Toes to Bar
50ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
15 Burpee over Dumbbell
15 Dumbbell Snatch (50/35)
* Scoring: every 5 feet of the lunge = 1 rep
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
The stimulus moderate and steady pace across. The name of this game is smartly managing breaks and transitions. Rounds are long; try to stay consistent while using the time between stations as rest. This workout is a test of strength, along with strategy, as it requires a lot more from the body than pure strength.
When you combine exercises like toes to bar and dumbbell snatch, strategically planning your grip strength becomes a priority.
FIT: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
50ft Overhead Dumbbell Walking Lunge (35/25) (right arm)
12 Toes to bar
50ft Overhead Dumbbell Walking Lunge (35/25) (left arm)
12 Burpee over Dumbbell
12 Dumbbell Snatch (35/25)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
The stimulus moderate and steady pace across. The name of this game is smartly managing breaks and transitions. Rounds are long; try to stay consistent while using the time between stations as rest. This workout is a test of strength, along with strategy, as it requires a lot more from the body than pure strength.
When you combine exercises like toes to bar and dumbbell snatch, strategically planning your grip strength becomes a priority.
BURN: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
50ft Dumbbell Walking Lunge (light)
10 Hanging Knee Raises
50ft Dumbbell Walking Lunge (light)
10 Up Downs
10 Dumbbell Snatch (light)