MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
2. Strength
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
3. Workout Prep
1 set:
100m Row
10ft Single Dumbbell Walking Lunge
Weightlifting
squat clean and push jerk (Weight)
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
Deadlift
Metcon
COMP: Metcon (Time)
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)
Target time: 10:00-12:00 minutes
Time cap: 15:00
Stimulus for this workout is moderately high intensity. Athletes should aim to push the pace throughout and should focus on quick transitions from the row to the lunge and vice versa. Athletes can hold the dumbbell in any way if it does not assist with the lunges.
FIT: Metcon (Time)
For Time:
200/175m Row
150ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
125ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
100ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
75ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
50ft Single Dumbbell Walking Lunge (35/25)
Target time: 10:00-12:00 minutes
Time cap: 15:00
Stimulus for this workout is moderately high intensity. Athletes should aim to push the pace throughout and should focus on quick transitions from the row to the lunge and vice versa. Athletes can hold the dumbbell in any way if it does not assist with the lunges.
BURN: Metcon (Time)
5 Rounds
150/125m Row
50ft Walking Lunge