MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
15 Glute Bridges
10 Banded Good Mornings
6 Box Step Ups (building)
10 V-Ups
2. Workout Prep
2 sets:
2 Single Dumbbell Box Step Ups
3 GHDs
Weightlifting
Snatch Balance
Build up to a Heavy Snatch Balance
-rest 60-90 seconds between sets-
Metcon
COMP: Metcon (Time)
5 Rounds
300m Run (or 15 Shuttle Runs)
8 Hang Squat Cleans (155/105)
4 Wall Walks
* Each shuttle run rep is 25 feet down + 25 feet back
Target time: sub 15:00
Time cap: 20:00
This workout combines endurance and muscular stamina, strongly emphasizing shoulder, core, and grip fatigue. The running component should serve as an active recovery-push pace-into-recovery, while the hang squat clean/wall walk will be the area athletes should aim to attack. Let’s aim for 1 round every 3:00 or less
FIT: Metcon (Time)
5 Rounds
300m Run (or 15 Shuttle Runs)
8 Hang Squat Cleans (135/95)
3 Wall Walks
* Each shuttle run rep is 25 feet down + 25 feet back
Target time: sub 15:00
Time cap: 20:00
This workout combines endurance and muscular stamina, strongly emphasizing shoulder, core, and grip fatigue. The running component should serve as an active recovery-push pace-into-recovery, while the hang squat clean/wall walk will be the area athletes should aim to attack. Let’s aim for 1 round every 3:00 or less
BURN: Metcon (Time)
5 Rounds
200m Run (or 10 Shuttle Runs)
8 Hang Squat Cleans (115/85)
3 Wall Walks – ½ way up
* Each shuttle run rep is 25 feet down + 25 feet back