MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
**2. Strength Prep**
Athletes will spend 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts.
The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.
**3. Workout Prep**
25m Run
3 Burpees
25m Run
2 Burpee Box Jump Overs (24/20)
25m Run
1 Burpee Box Jump Over (30/24)
Weightlifting
Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
Metcon
COMP: Metcon (3 Rounds for time)
3 sets (1:1 work:rest ratio)
100m Run (RAIN SUB ONLY 125m ROW)
10 Burpees
100m Run
8 Burpee Box Jump Overs (24/20)
100m Run
6 Burpee Box Jump Overs (30/24)
Target time: 2 minutes – 2 minutes 30 seconds
Time cap: 3 minutes
STIMULUS and GOALS
Stimulus is moderate-high pacing across all sets. Athletes should start at a controlled pace to test out the first set and increase the tempo into sets 2 and 3. Athletes should be mindful of there leg fatigue with the increasing skill of the burpee.
NOTICE THE CHANGING BOX HEIGHT
FIT: Metcon (3 Rounds for time)
3 sets (1:1)
100m Run
10 Burpees
100m Run
8 Burpee Box Jump Overs (20/16)
100m Run
6 Burpee Box Jump Overs (24/20)
Target time: 2 minutes – 2 minutes 30 seconds
Time cap: 3 minutes
STIMULUS and GOALS
Stimulus is moderate-high pacing across all sets. Athletes should start at a controlled pace to test out the first set and increase the tempo into sets 2 and 3. Athletes should be mindful of there leg fatigue with the increasing skill of the burpee.
NOTICE THE CHANGING BOX HEIGHT.
BURN: Metcon (3 Rounds for time)
3 sets (1:1)
100m Run
10 Burpees
100m Run
8 Burpees
100m Run
6 Burpees
Target time: 2 minutes – 2 minutes 30 seconds
Time cap: 3 minutes
STIMULUS and GOALS
Stimulus is moderate-high pacing across all sets. Athletes should start at a controlled pace to test out the first set and increase the tempo into sets 2 and 3. Athletes should be mindful of there leg fatigue with the increasing skill of the burpee.