MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-up
-into-
6 min AMRAP
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Hang Power Cleans (empty bar)
4 Up Downs to seal pose + bar step over
8 Jump Over Bar
2. Workout Prep
3 sets
3 Power Cleans (build across sets)
3 Front Squats (build across sets)
2 Burpee Over Bar
Metcon
COMP: Metcon (AMRAP – Reps)
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)
STIMULUS and GOALS
Stimulus is strategic, steady pacing with planned rests as reps increase
FIT: Metcon (AMRAP – Reps)
AMRAP 12 Minutes
1-3-5-7-9….
Power Cleans (95/65)
Front Squats (95/65)
Burpee Over Bar
Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)
STIMULUS and GOALS
Stimulus is strategic, steady pacing with planned rests as reps increase
Accessory Work
DB Single Arm Overhead Carry (Checkmark)
4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)
– rest as needed between sets-
Athletes will clean and jerk or snatch a single DB overhead in one arm and walk with the weight locked out overhead. The goal of this accessory work is not to go as fast as possible, but rather move at a steady, controlled pace (casual walking pace) and stay as balanced as possible (not leaning towards or away from the weight side). Heavy oblique/core engagement will be experienced if done correctly.