MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo
-into-
3 sets
5 Kip Swings
10 Ring Rows or 5 Pullups
5 Pushups
– into –
3 sets (Empty Barbell)
3 Hang Clean High Pull
3 Hang Muscle Clean
3 Push Press
3 Hang Squat Clean
**2. Strength Prep**
12:00 (3RM Hang Clean)
After Warm Up, take 12 minutes to work up to a Heavy 3 RM. Remember,. If it doesn’t feel good or look good, don’t add weight. The goal should be to find a 3RM in 5-6 working sets.
12:00-17:00 (Clean Deadlift)
Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM Clean. If athletes don’t have a max, then keep the weight moderate and work on form.
**3. Workout Prep**
1 set
2 Front Squat
3 Pull Ups
2 Shoulder to Overhead
2 Chest to Bar
Weightlifting
Hang Squat Clean
– Establish a 3 RM for the day
Clean Deadlift
3 Clean Deadlift x 3 Sets @90% 1RM Clean
Metcon
Metcon (Time)
21-15-9
Push Press (95/65)
Pull-Ups
– At 10:00-
15-12-9
Shoulder to Overhead (135/95)
Chest to Bar
Target time: 5-7 minutes
Time cap: 8 minutes per round
Stimulus is moderate intensity across workout. Athletes should focus on strategic rep schemes and intentional breathing with each rep on the bar to manage pacing and fatigue for work on pull-up bar. Athletes will complete part one and rest until 10:00 on the clock. Part two will begin at 10:00
FIT: Metcon (Time)
21-15-9
Push Press (75/55)
Pull-Ups or ring rows
At 10:00
15-12-9
Shoulder to Overhead (115/80)
Chest to Bar or Pull ups
Target time: 5-7 minutes
Time cap: 8 minutes per round
Stimulus is moderate intensity across workout. Athletes should focus on strategic rep schemes and intentional breathing with each rep on the bar to manage pacing and fatigue for work on pull-up bar. Athletes will complete part one and rest until 10:00 on the clock. Part two will begin at 10:00