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 1 Power Clean with a barbell. Rest should be 60-90 between sets as a Power (catching above parallel). 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 Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×1 Front Squat.
**3. Workout Prep**
2 sets
2 Deadlifts (work up in weight)
1 Burpee Box Jump
10 Second Ski Erg or Row (at workout pace)
Weightlifting
Power Clean
1 Power Clean x 3 sets @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat
1 Front Squat x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
COMP: Metcon (Calories)
3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (275/185)
Burpee Box Jump Over (30/24)
Max Calorie Ski (OR Row) in the remaining time
– 2:00 min Rest between sets –
Target number of Calories each set: 20+ Calories
Minimum number of Calories each set before scaling: 15 Calories
You will do 5 DL and 5 BBJO, 4 and 4, 3 and 3, 2 and 2, 1 and 1…Then you will get max ski or row calories…rest 2 minutes, do it all again, rest 2 minutes, do it all again.
Try keeping the Deadlift and Burpees under 3 minutes to allow for 2+ minutes of solid skiing or rowing.
FIT: Metcon (Calories)
3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (225/155)
Burpee Box Jump Over (24/20)
Max Calorie Ski (OR Row) in the remaining time
2:00 min Rest between sets
Target number of Calories each set: 20+ Calories
Minimum number of Calories each set before scaling: 15 Calories
You will do 5 DL and 5 BBJO, 4 and 4, 3 and 3, 2 and 2, 1 and 1…Then you will get max ski or row calories…rest 2 minutes, do it all again, rest 2 minutes, do it all again.
Try keeping the Deadlift and Burpees under 3 minutes to allow for 2+ minutes of solid skiing or rowing.
BURN: Metcon (Calories)
3 Sets
5 min AMRAP
5-4-3-2-1
Deadlifts (185/125)
Burpee Box Step Over (24/20)
Max Calorie Ski (OR Row) in the remaining time
2:00 min Rest between sets
Target number of Calories each set: 20+ Calories
Minimum number of Calories each set before scaling: 15 Calories
You will do 5 DL and 5 BBJO, 4 and 4, 3 and 3, 2 and 2, 1 and 1…Then you will get max ski or row calories…rest 2 minutes, do it all again, rest 2 minutes, do it all again.
Try keeping the Deadlift and Burpees under 3 minutes to allow for 2+ minutes of solid skiing or rowing.