MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Box/bar Front Rack Stretch- 1:00
2. Wrist Stretch – 1:00
3. Handstand Hold Stretch – 0:30
Lower Body
1. Pigeon Stretch – 1:00/side
2. Calf Stretch on Post – 1:00/side
ACTIVATION
5 minutes for Quality
150m Row
20 Single Unders
10 Barbell Good Mornings
8 Barbell Deadlifts
6 Hang Power Cleans
4 Burpees
Metcon
Metcon (AMRAP – Reps)
5 Sets of AMRAP 3, resting 3:00 between (27:00 Total)
Part 1 – AMRAP 3:
50 Double-Unders, 21 Bar-Facing Burpees
Max Power Cleans (95 / 65 lb)
Rest 3:00
Part 2 – AMRAP 3:
50 Double-Unders, 18 Bar-Facing Burpees
Max Power Cleans (115 / 85 lb)
Rest 3:00
Part 3 – AMRAP 3:
50 Double-Unders, 15 Bar-Facing Burpees
Max Power Cleans (135 / 95 lb)
Rest 3:00
Part 4 – AMRAP 3:
50 Double-Unders, 12 Bar-Facing Burpees
Max Power Cleans (155 / 105 lb)
Rest 3:00
Part 5 – AMRAP 3:
50 Double-Unders, 9 Bar-Facing Burpees
Max Power Cleans (185 / 135 lb)
Example of Scaled (75/55, 95/65, 115/85, 135/95, 155/85)
Rx+ (115/85, 135/95, 155/105, 185/135, 205/145)
Score is number of cleans
Stimulus
– Conditioning Category: Threshold
– With (5) varying loads, we have (5) opportunities to focus on our threshold pace in regards to barbell cycling.
– We’ll need to move with a purpose to clear the jump rope and burpee reps, but as soon as we do – check the clock. The stimulus here today is how well we pace those remaining seconds with the weight in front of us.
– On the opening rounds, we are looking for the truly “light to moderate” loads. Weights we can cycle for 21, 18, and 15 reps unbroken, respectively to rounds 1-2-3.
– On the final two rounds, we are looking to climb past our moderate weight. Both weights we *could* cycle for 5+ reps unbroken, when fresh, but likely singles from the onset when we get there.
After Party
Gymnastics
Metcon (Weight)
Gymnastic Conditioning
On the 1:30 x 6 Sets:
7-12 Kipping Handstand Pushups
3 “Touch and Go” Power Cleans
12 minute time cap
Athletes choose the total of HSPU, with the intention on each set being completed unbroken.
Stimulus
All percentages based on 1RM Power Clean:
Set 1 – 70% of 1RM Power Clean
Set 2 – 73% of 1RM Power Clean
Set 3 – 76% of 1RM Power Clean
Sets 4-6 – Build to a heavy triple for the day.
Put number of hspus in the notes.
– Athlete’s choice on the amount of HSPU per set, with the intention being *unbroken sets throughout*.
– We’re looking for a sizable HSPU set, in respect to our own capacity, with an immediate power clean to follow.
– Think of these as supersets.
– In addition, we are training the ability to cycle a heavy barbell for “touch and go” reps. This is deliberate today.
– We can “rest” at the hang, but not on the floor, for the set to count.
Metcon (No Measure)
Midline
Not for Time:
50 GHD Sit-Ups
50 AbMat Sit-Ups
50 V-Ups
Stimulus
– Midline to finish the day out.
– Large sets to bring about a chance to think through pacing our midline stamina.
– This is a “direct interference” workout, which again means the movements directly impact each other on the muscle group level (here today.. all mid-section).
– Sets do not need to be unbroken (totals are the aim).