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 8-10 minutes completing 3 sets of 3 Power Clean with a barbell. The reps are performed in singles as a Power (catching above parallel).
Athletes are going off of their Heavy Single from Week 1.
Stay within the percentage range.
After the Power Clean is complete, transition and take 5-7 minutes to complete 3×3 Front Squat.
– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats
**3. Workout Prep**
2 rounds
10 Double Unders
2 Strict Pull-Ups
2 Strict Handstand Push-Ups
Weightlifting
Power Clean
3 Power Cleans x 3 sets @65-75% of 1RM Clean from Monday
* Rest 60-90 seconds between sets *
Front Squat
3 Front Squats x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
COMP: Metcon (Time)
100-75-50
Double Unders
20-15-10
Strict Pull-Ups
Strict Handstand Push-Ups
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should be mindful of burnout potential on strict movements and plan sets accordingly with planned rest to steadily work off reps.
FIT: Metcon (Time)
80-60-40
Double Unders
15-12-8
Pull-Ups
Handstand Push-Ups (+Abmat)
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should be mindful of burnout potential on strict movements and plan sets accordingly with planned rest to steadily work off reps.
BURN: Metcon (Time)
100-75-50
Single Unders
20-15-10
Jumping Pull-Ups
Push-Ups
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should be mindful of burnout potential on strict movements and plan sets accordingly with planned rest to steadily work off reps.