MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up

-into-

3 sets:

5 Empty Bar Front Squats

5 Empty Bar Shoulder Press

3 Empty Bar Push Jerks

10 Alternating V-Ups

2. Strength Prep

Athletes will have 10 minutes to build to a heavy single on the complex of a front squat + push press + push jerk. Athletes can clean the bar from the floor or take it from the rig. If taking off of the rig, athletes should make sure to stand back far enough so that a failed rep isn’t accidentally dropped into the rig. Athletes should not build above a weight that they are unable to demonstrate good form with.

3. Workout Prep

2 sets:

2 Pull-ups

3 Push ups

4 Air Squats

Weightlifting

Front Squat + Push Press + Push Jerk

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Target Rounds: 20+ rounds

Minimum number of Rounds before scaling: 11 rounds

Stimulus is moderate, consistent effort across the 20 minutes. Athletes should go into this workout with a planned pace/target sets to avoid burning out early on.