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)