MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
Every minute (7:00 minutes)
5 Wall Ball front squats
5 Wall Ball Push Press
5 Ring Rows
5 Low Box Jumps + Step Down
**2. Strength Prep**
10:00 – 12:00
Athletes have 10 reps to build in weight on Squat Clean and Jerk. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light. Have athletes partner up to save space and keep each other on track.
**3. Workout Prep**
2 rounds:
5 Wall Balls
5 Pull ups
5 Box Jumps
Weightlifting
Clean and Jerk
Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk
Make small jumps in weight as you move from 70 to 80ish%
* Rest 60-90 seconds between sets *
Metcon
COMP: Metcon (Time)
4 sets
15 Wallballs (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wallballs (20/14)
Rest is 1:1
Target time: 16-18 minutes
Time cap: 20 minutes
Rest is 1:1 for example, If it takes you 2:35 to finish round 1, you will rest 2:35 and then start round 2.
With the built in rest, this should be a sprint and unbroken sets if at all possible.
Work on fast transitions!
FIT: Metcon (Time)
4 sets
15 Wallballs (14/10)
12 Pull Ups
9 Box Jumps OR box Step Overs(24/20)
15 Wallballs (14/10)
Target time: 16-18 minutes
Time cap: 20 minutes
Rest is 1:1 for example, If it takes you 2:35 to finish round 1, you will rest 2:35 and then start round 2.