MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Pass Throughs – 1:00
2. Wall Pec Stretch – 1:00/side
3.Wrist Stretches – 1:00
Lower Body
1. Banded Hamstring Stretch – 1:00/side
2. Straddle Stretch – 1:00
3. Couch Stretch – 1:00/side
ACTIVATION
3 Rounds for Quality
5 Clean Deadlifts
5 Clean Grip High Pulls
5 Tall Cleans
5 Strict Press
5 Push Jerk
Metcon
Wise Men (3 Rounds for reps)
On the 0:00… “Wise Men”
On the 0:00…
AMRAP 3:00:
3 Power Cleans (115)85)
3 Front Squats
3 Push Jerks
… Rest 3:00
AMRAP 3:00:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:00:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks
Rx+ (135/95)
(155/105)
(185/135)
Stimulus
– “Wise Men” is a conditioning benchmark in our training cycle, testing barbell cycling.
– We’ll retest this workout at the end of the cycle.
– Loading is inteded to progress from light, to moderate, to heavy.
– 1st Weight: Ability to cycle for 12+ Unbroken CJ when fresh.
– 2nd Weight: Ability to cycle for 8 Unbroken CJ when fresh.
– 3rd Weight: Ability to cycle for 4 Unbroken CJ when fresh.
Keep score each round to track progress over time.
Weightlifting
Clean and Jerk Complex
On the 20:00…
7 minutes to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
THIS IS A REPEAT FROM 11/25/20
Stimulus
– Purposefully lifting fatigued here.
– In competition, especially the Open, we have seen many heavy tests that follow conditioning work.
– In an environment where we have clearly completed a large amount of clean and jerks, the training stimulus is simple: let’s see how our body responds and performs as we go heavy.
Strategy
– Good place to start here is moderately heavier than our final barbell on “Wise Men”.
– Depsite the majorty of the reps being front squats, the limiting factor may very well be the *Jerk*.
– This is largely because of the front squats to be honest. Fatiguing our legs and front rack, let’s expect this jerk to be challenging, and let’s expect to overcome it.