MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

3 minutes bike or row: increase pace each minute

Crossover symmetry warm-up

or

Banded 7’s warm-up

-into-

Burgener Warmup

+

Skill Transfer Warmup

-into-

5 min

Build weight on Clean and Jerk

**2. Workout Prep**

– At Weight

1 set

2 Clean and Jerks

2 Bar Facing Burpees

AFTER METCON

**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:

– Have athletes empty the bar and go through the complex (even though their clean is warm)

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Jerk Dip

1 Push Jerk or Split Jerk

Metcon

COMP: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
8 Minute Time Cap

FIT: Metcon (Time)

10 rounds

3 Clean and Jerks (115/75)

3 Bar Facing Burpees

8 Minute Time Cap

Weightlifting

Clean deadlift to below the knee + clean deadlift to mid thigh + clean + jerk

Deadlift to below the knee and then reset back down before going into a clean deadlift to mid thigh and then reset before going into a clean and then do the jerk.

5 Sets

Set 1:

1 Clean deadlift to below the knee + 1 clean deadlift to mid thigh + 1 clean + 1 jerk @ 70% of 1RM C&J

Rest 60-90 seconds –

-Set 2: 75%

Rest 60-90 seconds –

-Set 3: 80%

Rest 60-90 seconds –

-Set 4: 80-85%

-Rest 60-90 seconds –

-Set 5: 85% +

Accessory Work

Metcon (No Measure)

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)