MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
10 PVC Pass Throughs
5 PVC Around the world (Left and Right)
-into-
2 sets (empty bar)
30 second Row
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans
**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy complex of 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean. Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until Hang Power Clean is completed.
**3. Workout Prep**
2 sets
1 Rope Climb (1 Pull)
10ft Kettlebell Lunge
5/4 Calorie Row
Weightlifting
3-Position Power Clean
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.
– Complex is completed unbroken!
– Workout up to heavy set
Give athletes 10-12 minutes to work up to a heavy complex.
Metcon
COMP: Metcon (Time)
For Time:
5 Rope Climbs
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
30/24 Calorie Row
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
5 Rope Climbs
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate intensity with steady pacing. Double Kettlebell lunges will heavily tax the core more than athletes are expecting and will greatly affect the ability to row and rope climb when compared to being fresh.
Sneaky and effective workout that has a little bit of everything mixed in.
FIT: Metcon (Time)
4 Zombie Rope Climbs
100ft Double Kettlebell Front Rack Walking Lunge (2×35/2×25)
25/20 Calorie Row
100ft Double Kettlebell Front Rack Walking Lunge (2×35/2×25)
4 Zombie Rope Climbs
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate intensity with steady pacing. Double Kettlebell lunges will heavily tax the core more than athletes are expecting and will greatly affect the ability to row and rope climb when compared to being fresh.
Sneaky and effective workout that has a little bit of everything mixed in.
Accessory Work
Goblet Squat
100 KB Goblet Squats with a 20/14 KB.