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.