MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
3 up-downs
3 box step up (each side)
5 Clean and Jerks (empty bar – build across, stay light)
**2. Workout Prep**
3 Sets
2 Clean and Jerks (work up in weight)
2 Burpee Box Jump Overs (practice transition)
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:
Pull should be good and warm from the clean and jerks, so have athletes practice set up and begin working up in weight.
2 Deadlifts (build-up to 75% in 3-4 working sets)
Metcon
COMP: Metcon (Time)
For Time:
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)
TARGET SCORE
Target time: 11-13 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should move consistently throughout the increasing reps, and if they feel like it’s possible, begin to push the pace as reps begin to decrease.
“Stay calm and just keep moving” is the theme for this workout. Athletes need to start off steady and see if they can flip the switch on the downhill side of the workout.
FIT: Metcon (Time)
For Time:
3-6-9-12-9-6-3
Clean and Jerk (135/95)
Burpee Box Jump Over (20/16)
TARGET SCORE
Target time: 11-13 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should move consistently throughout the increasing reps, and if they feel like it’s possible, begin to push the pace as reps begin to decrease.
“Stay calm and just keep moving” is the theme for this workout. Athletes need to start off steady and see if they can flip the switch on the downhill side of the workout.
Weightlifting
Deadlift (6 x 2)
6 x 2 @75% of 1RM
Same weight across all sets
* Complete a set every 90 seconds *