MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Assault/Echo Bike (each pace)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

5 MINUTE DOUBLE UNDER CHALLENGE

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go clean jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching in the receiving position, and transitioning right overhead. After we give a slight pause at the top of the rep we want a controlled transition back down to the floor.

**3. Workout Prep**

1 set

1 Wall Walk

10m Front Rack Lunge Walk

5/4 Calorie Assault Bike

Weightlifting

1 Power Clean + 1 Push Jerk

1 Power Clean + 1 Push Jerk
Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 UNBROKEN Touch and Go reps

This is an Open Barbell Cycling Prep.

We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).

New athletes should start with just a barbell, while advanced should stay somewhat conservative since we will be working up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.

Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.

Metcon

COMP: Metcon (Time)

For Time:

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)

4 Wall Walks

40/32 Calorie Assault Bike or 32/24 Calorie Echo Bike

4 Wall Walks

100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)

4 Wall Walks
Target time: 11-13 minutes

Time cap: 16 minutes

Stimulus is moderate intensity. Athletes will work off all reps/calories at a consistent effort across. Stimulus on workout will switch between upper body fatigue from wall walks to lower body fatigue from lunges, squats, bike.

The goal and focus should be to grind through each movement with little to no time between reps.

FIT: Metcon (Time)

For Time:

3 Wall Walks or 4 (Half Way)

100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s)

3 Wall Walks or 4 (Half Way)

32/24 Calorie Assault Bike or 25/20 Calorie Echo Bike

3 Wall Walks or 4 (Half Way)

100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s)

3 Wall Walks or 4 (Half Way)
Target time: 11-13 minutes

Time cap: 16 minutes

Stimulus is moderate intensity. Athletes will work off all reps/calories at a consistent effort across. Stimulus on workout will switch between upper body fatigue from wall walks to lower body fatigue from lunges, squats, bike.

The goal and focus should be to grind through each movement with little to no time between reps.

BURN: Metcon (Time)

For Time:

5 Inch Worms

100ft Walking Lunge

5 Inch Worms

24/18 Calorie Assault Bike or 20/15 Calorie Echo Bike

5 Inch Worms

100ft Walking Lunge

5 Inch Worms
Target time: 11-13 minutes

Time cap: 16 minutes

Stimulus is moderate intensity. Athletes will work off all reps/calories at a consistent effort across. Stimulus on workout will switch between upper body fatigue from wall walks to lower body fatigue from lunges, squats, bike.

The goal and focus should be to grind through each movement with little to no time between reps.