MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 Rounds
30-sec row
30-sec assault bike
5 dynamic squat stretch
3 Clean Pull + 3 Hang Power Clean (PVC or Empty Bar)
3 Front Squats + 3 Push Press (PVC or empty bar)
**2. Workout Prep**
– @Workout Pace –
20 Sec. Row
20 sec. bike
**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:
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
– Into complex –
Metcon
COMP: Metcon (3 Rounds for time)
Every 7:00 (3 sets)
M – 18-14-10
W – 15-12-9
Calorie Row
Calorie Assault Bike
Target time each set: 4:30-5:30
Time cap each set: 6 minutes
You will do 18/15 on the rower AND 18/15 on the bike then 14/12 on the Rower AND 14/12 on the Bike, and then 10/9 AND 10/9. Whatever time is left in the 7 minutes is your rest.
Stimulus today is high intensity. Athletes will be performing the 18-14-10 (15-12-9) rep scheme for 3 separate sets (3 separate scores).
Goal for athletes is similar scores across rounds or slightly faster for each round.
FIT: Metcon (3 Rounds for time)
Every 7:00 (3 sets)
M – 15-12-9
W – 12-9-6
Calorie Row
Calorie Assault Bike
Target time each set: 4:30-5:30
Time cap each set: 6 minutes
Stimulus today is high intensity. Athletes will be performing the 18-14-10 (15-12-9) rep scheme for 3 separate sets (3 separate scores).
Goal for athletes is similar scores across rounds or slightly faster for each round.
Weightlifting
Pause Clean + Clean + Jerk Dip + Jerk
Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1) x 3 working sets.
* Rest 60-90 secs between sets
Set 1:
1 Pause Clean + 1 Clean + 1 Jerk Dip + 1 Jerk @ 65% of 1RM Clean
-Rest 60-90 secs-
Set 2:
1 Pause Clean + 1 Clean + 1 Jerk Dip + 1 Jerk @ 70%
-Rest 60-90 secs-
Set 3:
1 Pause Clean + 1 Clean + 1 Jerk Dip + 1 Jerk @ 75%