MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength Prep
Take 10-12 minutes to find a heavy Clean + Push Jerk. A Squat Clean is preferred, but adjust to a Power Clean as needed.
3. Workout Prep
2 sets:
3 Pull Ups
3 Push Ups
Weightlifting
Clean and Push Jerk (Weight)
1RM Squat Clean and Push Jerk
10-12 minutes
* rest as needed between lifts *
Metcon
COMP: Metcon (Time)
10 Rounds
10 Pull Ups
10 Push Ups
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus for today’s workout is steady and consistent pacing while avoiding burnout. Volume is high on the upper body, so please adjust/scale accordingly so you can stay moving without reaching muscle failure. Athletes should strategize sets and time per round that allows them to stay under the time cap.
FIT: Metcon (Time)
10 Rounds
7 Pull Ups
7 Push Ups
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus for today’s workout is steady and consistent pacing while avoiding burnout. Volume is high on the upper body, so please adjust/scale accordingly so you can stay moving without reaching muscle failure. Athletes should strategize sets and time per round that allows them to stay under the time cap.