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 Clean with a barbell. The reps are performed in singles as a squat or power clean (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

10 Double Unders

2 Handstand Push Ups

* Practice transitions and laying down the jumping rope (nicely) *

Weightlifting

Clean

2 Cleans x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Clean Deadlift

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon

COMP: Metcon (Time)

7 Sets (Rest 1:1)

60 Double Unders

12 Handstand Push-Ups
Score is total time

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

Stimulus is moderate-high pacing with the goal to stay consistent and or get slightly faster as the sets go on.

FIT: Metcon (Time)

7 Sets (Rest 1:1)

50 Double Unders

10 Handstand Push-Ups + Abmat
Score is total time

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

Stimulus is moderate-high pacing with the goal to stay consistent and or get slightly faster as the sets go on.

BURN: Metcon (Time)

7 Sets (Rest 1:1)

60 Single Unders

12 Dumbbell Push Press
Score is total time

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

Stimulus is moderate-high pacing with the goal to stay consistent and or get slightly faster as the sets go on.