MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

Hip Halo Warmup

-into-

7 min AMRAP

10-sec Handstand Hold

5 Dumbbell Power Cleans

5 Dumbbell Front Squats

5 Dumbbell Push Press

**2. Strength Prep**

Give athletes 10-12 minutes to work up to a heavy 1 front squats + 1 push press + 1 push jerk. Bar can be taken from the rig and athletes should move back far enough so as not to drop the bar into the rig if they fail. Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Remind athletes to pause after the push press to get a good breath, regain core stability and repeat with a good, explosive dip and drive under the bar.

**3. Workout Prep**

3 sets

3 Power Cleans (Build in weight)

2 Strict Handstand Push-Ups (start with abmats and progress down)

– rest 30 seconds between sets

Weightlifting

Front Squat + Push Press + Push Jerk

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Bar can be taken from the rig and athletes should move back far enough so as not to drop the bar into the rig if they fail.

Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press.

Remind athletes to pause after the push press to get a good breath, regain core stability and repeat with a good, explosive dip and drive under the bar.

Metcon

COMP: Metcon (3 Rounds for reps)

AMRAP 3 Minutes

3 Power Cleans (185/125)

3 Strict Handstand Push Ups

-rest 3:00-

AMRAP 3 Minutes

6 Power Cleans (155/105)

4 Strict Handstand Push Ups

-rest 3:00-

AMRAP 3 Minutes

9 Power Cleans (115/80)

5 Strict Handstand Push Ups
Target number of Rounds each set:

Set 1: 4+ rounds

Set 2: 3+ rounds

Set 3: 2.5+ rounds

Minimum number of Rounds before scaling:

Set 1: 3 rounds

Set 2: 2.5 Rounds

Set 3: 2 rounds

FIT: Metcon (3 Rounds for reps)

AMRAP 3 Minutes

3 Power Cleans (155/105 or use %s)

3 Strict HSPU (w/Abmat)

-rest 3:00-

AMRAP 3 Minutes

6 Power Cleans (135/95 or use %s)

4 Strict HSPU (w/Abmat)

-rest 3:00-

AMRAP 3 Minutes

9 Power Cleans (95/65 or use %s)

5 Strict HSPU (w/Abmat)
Power Cleans: Athletes should select weights they could realistically do for unbroken sets with each of the weights at their prescribed rep ranges when fresh.

The 1st metcon should utilize 70% of the athletes 1rm clean, the 2nd metcon should utilize 55%, and the last metcon should utilize 40%.

Utilizing fast singles (especially on the heavy sets) is a sound strategy because it will help athletes control breathing a bit more effectively rather than going touch and go.