MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

8 min AMRAP

1 round of rowling (Max 5 burpee penalty)

3 x (1+1+1) – Power Clean +Jerk Dip + Jerk

4 Down dog/seal pose transitions

**2. Workout Prep**

At workout pace (have athletes practice getting on and off the rower)

2 sets

10 sec. Row

2 Burpees

– rest 30 seconds between sets –

AFTER THE 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:

– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.

3 x (1+1+1) – Power Clean +Jerk Dip + Jerk (Start light and add weight)

– into the complex –

Metcon

COMP: Metcon (Time)

Every 2:00 (8 sets)

12/10 Calorie Row

12 Burpees
Score is slowest round

Target time each set: 75-90 seconds

Time cap each set: 1:45

Burpees: Athletes will perform standard burpees of chest to floor and jumping/opening to full extension of the hips/knees while standing tall.

FIT: Metcon (Time)

Every 2:00 (8 sets)

12/10 Calorie Row

10 Burpees
Target time each set: 75-90 seconds

Time cap each set: 1:45

Weightlifting

Pause Clean + Clean + Pause Jerk

Perform a clean and pause for 3 seconds in the squat, then reset the bar and do a clean, and then finally do a jerk and pause in the split for 3 seconds.
If athletes struggle with the Split Jerk have them stay light or perform Push Jerk.

Set 1:

1 Pause Clean + Clean + Pause Jerk @ 65%

Rest 60-90 seconds –

-Set 2:

1 Pause Clean + Clean + Pause Jerk @ 70%

Rest 60-90 seconds –

-Set 3:

1 Pause Clean + Clean + Pause Jerk @ 75%

Accessory Work

Metcon (No Measure)

1 minute Couch Stretch (each side)

1 minute Pigeon Stretch (each side)

1 minute Twisted Cross (each side)

3 x :10 Bicep Wall Stretch (each side)

L-Sit

Accumulate 2 minutes of L sit using the parrallettes or two boxes.