MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
:45 sec Row
5 Hang Muscle Cleans (empty bar)
5 Front Squats
5 Push Press
5 Thrusters
5 Kip Swings
10 Ring Rows
2. Strength
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken
3. Workout Prep
2 sets:
100m Row (build in pace)
5 Thrusters
4 Pull Ups
Weightlifting
Hang Squat Clean + Push Press (Weight)
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken
Metcon
COMP: Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
* Target time: 6-8 minutes
* Time cap: 10 minutes
* Stimulus is moderate to moderate high intensity. Jackie is a classic benchmark workout that can easily trap you into working too hard initially and being forced into rest due to burnout.
FIT: Metcon (Time)
800m Row
50 Thrusters (35/25)
20 Pull Ups
* Target time: 6-8 minutes
* Time cap: 10 minutes
* Stimulus is moderate to moderate high intensity. Jackie is a classic benchmark workout that can easily trap you into working too hard initially and being forced into rest due to burnout.
BURN: Metcon (Time)
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows