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.