MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Machine

5 Kip Swings

10 Alternating V-ups

5 Clean Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Power Cleans (empty bar)

2. Workout Prep

3 sets:

5 Toes to Bar

2 Power Cleans (build up in weight)

Metcon

COMP: Metcon (Time)

50 Toes to Bar

25 Power Cleans (155/105)

50 Toes to Bar

RX+ (185/125)
Target time: 9-11

Time cap: 15 minutes

Stimulus is steady pacing and chipper style effort.

Grippy! Be smart!

FIT: Metcon (Time)

35 Toes to Bar

25 Power Clean (135/95)

35 Toes to Bar
Target time: 9-11

Time cap: 15 minutes

Stimulus is steady pacing and chipper style effort.

Grippy! Be smart!

BURN: Metcon (Time)

50 Knees to Elbows

25 Power Clean (115/80)

50 Knees to Elbows

Weightlifting

Good Mornings (DB GOOD MORNINGS

4 sets: 10 reps

*Rest 1:30-2:00 b/t sets)

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

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Seated Arnold Press (4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across)

From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

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