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 Clean with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Clean Grip Deadlifts.
**3. Workout Prep**
2 sets
5 Pull Ups
4 Box Jump Overs (increase height on second set)
1 Wall Walk
– Rest 30 seconds between sets –
Weightlifting
Clean
3 SQUAT Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
Clean Deadlift
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar
Metcon
COMP: Metcon (AMRAP – Reps)
4 Sets
AMRAP 3 Minutes
15 Pull-Ups
15 Box Jump Overs (24″/20″)
The remainder of time, complete max effort Wall Walks
– rest 1 minute between sets –
SCORE = Total number of Wall Walk ONLY
Target number of Reps each set: 8+ reps
Minimum number of reps before scaling: 4 reps
FIT: Metcon (AMRAP – Reps)
4 Sets
AMRAP 3 Minutes
12 Pull-Ups
12 Box Jump Overs (20″/16″)
The Remainder of time complete max effort Wall Walks
-Rest 1 minute between sets-
SCORE = Total number of Wall Walk ONLY
Target number of Reps each set: 8+ reps
Minimum number of reps before scaling: 4 reps
BURN: Metcon (Distance)
4 Sets
AMRAP 3 Minutes
15 Ring Rows
15 Box Step Up and Overs (24″/20″)
The Remainder of time complete max Distance Bear Crawls
-Rest 1 minute between sets-
SCORE = Total number of Wall Walk ONLY
Target number of Reps each set: 8+ reps
Minimum number of reps before scaling: 4 reps