MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
40-second easy bike
5 dynamic squat stretch
5 Single Arm DB Thrusters (lightweight – each side)
3 Up Downs
5 Box Step Overs (each side)
**2. Workout Prep**
1 set
6/5 Calorie Assault Bike
4 Dumbbell Thrusters
2 Burpee Box Jump Overs
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 sets
3 Muscle Clean
3 Hang Power Clean
3 Power Clean
Metcon
COMP: Metcon (Time)
8 Sets
Every 3:00 or 1:1
12/10 Calorie Assault Bike
10 Dumbbell Thrusters (35’s/20s)
8 Burpee Box Jump Overs (20)
Running Clock, not an interval clock.
Target time each set: 1:30-1:50
Time cap each set: 2:30
If it takes you more than 2:30, you need to scale.
1:1 rest means if you finish the round in 1:15, you only get 1:15 rest. Do not wait until the 3:00 minute mark.
The every 3 minutes is only taken into account if you take more than 1:30 in a round.
FIT: Metcon (Time)
8 Sets
Every 3:00 or 1:1
10/8 Calorie Assault Bike
10 Wall Ball Thrusters (30/20)
6 Burpee Box Jump Overs (20)
Running Clock, not an interval clock.
Target time each set: 1:30-1:50
Time cap each set: 2:30
If it takes you more than 2:30, you need to scale.
1:1 rest means if you finish the round in 1:15, you only get 1:15 rest. Do not wait until the 3:00 minute mark.
The every 3 minutes is only taken into account if you take more than 1:30 in a round.
Weightlifting
Power Clean and Jerk
12 Minute Time Cap
Power Clean & Jerk for load:
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between reps