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 2 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, give athletes 5-7 minutes to transition and complete 3×2 Front Squat.
**3. Workout Prep**
30 Second Row (easy)
30 Second Rest
20 Second Row (moderate)
20 Second Rest
10 Secon Row (fast)
Weightlifting
Power Clean
2 Power Cleans x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
After athletes warm up, they will use 3 sets of 2 Power Cleans. 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.
Front Squat
2 Front Squats x 3 sets @85% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
COMP: Metcon (Time)
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –
Target time:
50/40 calories: 2:30-3 minutes
40/32 calories: 2-2:30
30/24 calories: 1:30-2 minutes
20/16 calories: 1-1:30
10/8 calories: 30-40 seconds
Time cap:
50/40 calories: 3:30
40/32 calories: 3 minutes
30/24 calories: 2:30
20/16 calories: 2 minutes
10/8 calories: 1 minutes
STIMULUS and GOALS
Stimulus is moderate to high pacing on row. Efforts should steadily increase as the calories decrease. The rest will always be 60 seconds after each row, so be sure athletes stand up and shake their legs and arms out.
The first two sets of row the pacing should ideally be the same pace/effort (70-75%). The last 3 sets is where Athletes should look to ramp the pace while sprinting the last 10/8 calories.
FIT: Metcon (Time)
Men: 40-32-24-16-8 Calorie Row
Women: 32-26-18-12-6
Rest 1 minute between sets
STIMULUS and GOALS
Stimulus is moderate to high pacing on row. Efforts should steadily increase as the calories decrease. The rest will always be 60 seconds after each row, so be sure athletes stand up and shake their legs and arms out.
The first two sets of row the pacing should ideally be the same pace/effort (70-75%). The last 3 sets is where Athletes should look to ramp the pace while sprinting the last 10/8 calories.
BURN: Metcon (Time)
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8
rest 1 minute between sets
STIMULUS and GOALS
Stimulus is moderate to high pacing on row. Efforts should steadily increase as the calories decrease. The rest will always be 60 seconds after each row, so be sure athletes stand up and shake their legs and arms out.
The first two sets of row the pacing should ideally be the same pace/effort (70-75%). The last 3 sets is where Athletes should look to ramp the pace while sprinting the last 10/8 calories.