MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
7:00 AMRAP
5 Inch Worms + Dynamic Squat Stretch
5 Clean Grip Deadlifts (empty bar)
4 High Hang Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3. Workout Prep
3 sets:
2 Devils Press (build in weight)
4 Sit Ups
Weightlifting
Clean High Pull + Hang Power Clean + Front Squat (Weight)
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
Metcon
COMP: Metcon (Time)
15-12-9-6-3
Devil Press (2×50/35)
45-36-27-18-9
Sit Ups
Target time: sub 10 minutes
Time cap: 13 minutes
Stimulus is moderate-fast intensity across the entire workout. Refrain from trying to “Speed up” devil’s press as this will often result in a heavy breakdown in form efficiency and add stress to the lower back.
Aggressive transitions, steady on the dumbbells while aiming to push the pace through the sit-ups.
FIT: Metcon (Time)
For Time
15-12-9-6-3
Devil Press (2×35/25)
45-36-27-18-9
Sit Ups
Target time: sub 10 minutes
Time cap: 13 minutes
Stimulus is moderate-fast intensity across the entire workout. Refrain from trying to “Speed up” devil’s press as this will often result in a heavy breakdown in form efficiency and add stress to the lower back.
Aggressive transitions, steady on the dumbbells while aiming to push the pace through the sit-ups.
BURN: Metcon (Time)
For Time
10-8-6-4-2
Up Down + Dumbbell Hang Clean and Jerk (light)
30-24-18-12-6
Sit Ups