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 be completing 1 squat clean @75% of 1RM every 60 seconds for 10 minutes (10 sets).
Use about 5-6 minutes to make sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power clean.
3. Workout Prep
2 sets
100m Run
5 Wall Balls
Weightlifting
Clean
1 Squat Clean x 10 sets @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
Same weight across all sets.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
18/14 Calorie Row OR 200m Run
18 Wall Balls (20/14)
-rest 30 seconds after each round-
Target Rounds: 6 + rounds
Minimum rounds before scaling: 4 rounds
The intent is for each roungd to beas fast as possible since you have a brief rest after each round.
FIT: Metcon (AMRAP – Rounds and Reps)
15/12 Calorie Row OR 200m Run
18 Wall Balls (14/10)
-rest 30 seconds after each round-
The intent is for each roungd to beas fast as possible since you have a brief rest after each round.
The intent is for each roungd to beas fast as possible since you have a brief rest after each round.
Target Rounds: 6 + rounds
Minimum rounds before scaling: 4 rounds