MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
2. Workout Prep
3 sets:
3 Toes to Bar
2 Power Cleans (Build across – go heavier than starting weight)
Metcon
COMP: Metcon (Time)
3 rounds:
8 Toes To Bar
10 Power Cleans (105/75)
-Time cap: 5 minutes-
3 rounds:
8 Toes To Bar
8 Power Cleans (135/95)
-Time cap: 10 minutes-
3 rounds:
8 Toes To Bar
6 Power Cleans (165/115)
-Time cap: 15 minutes-
3 rounds:
8 Toes To Bar
4 Power Cleans (185/125)
-Time cap: 20 minutes-
Stimulus is strategic pacing considering the time cap (elimination times) on each round. Ideally, athletes should select the correct weight across all rounds that will be challenging for the volume but not cause athletes to hit the time cap on each round. Athletes will begin the first 3-round section at 0:00 and have until 5:00 to complete it. If athletes are still working at 5:00 on the initial three rounds, they have met the time cap, and the workout will be done. If athletes complete the first three rounds before 5:00, they will immediately go into the next 3-round section and the new time cap is 10:00. They DO NOT have to wait until 5:00 to begin the next section. If an athlete’s time caps, their score is 20:00 plus the reps remaining for all sections.
Move directly into the next couplet after finishing each three-round section (do not wait for the time cap to start the next 3 rounds). If you time cap at any point, you are finished, and your score is the max time of 20:00 plus the remaining reps (each rep remaining is equal to +1 second). If you finish all couplets within time, your score is the final time after your last clean.
FIT: Metcon (Time)
3 rounds:
6 Toes To Bar
10 Power Cleans (95/65)
-Time cap: 5 minutes-
3 rounds:
6 Toes To Bar
8 Power Cleans (115/80)
-Time cap: 10 minutes-
3 rounds:
6 Toes To Bar
4 Power Cleans (145/100)
-Time cap: 15 minutes-
3 rounds:
6 Toes To Bar
2 Power Cleans (165/115)
-Time cap: 20 minutes-
Stimulus is strategic pacing considering the time cap (elimination times) on each round. Ideally, athletes should select the correct weight across all rounds that will be challenging for the volume but not cause athletes to hit the time cap on each round. Athletes will begin the first 3-round section at 0:00 and have until 5:00 to complete it. If athletes are still working at 5:00 on the initial three rounds, they have met the time cap, and the workout will be done. If athletes complete the first three rounds before 5:00, they will immediately go into the next 3-round section and the new time cap is 10:00. They DO NOT have to wait until 5:00 to begin the next section. If an athlete’s time caps, their score is 20:00 plus the reps remaining for all sections.
Move directly into the next couplet after finishing each three-round section (do not wait for the time cap to start the next 3 rounds). If you time cap at any point, you are finished, and your score is the max time of 20:00 plus the remaining reps (each rep remaining is equal to +1 second). If you finish all couplets within time, your score is the final time after your last clean.
Metcon (Time)
3 rounds:
10 Knees to Elbows
10 Power Cleans (75/55)
-Time cap: 5 minutes-
3 rounds:
10 Knees to Elbows
8 Power Cleans (95/65)
-Time cap: 10 minutes-
3 rounds:
10 Knees to Elbows
4 Power Cleans (115/80)
-Time cap: 15 minutes-
3 rounds:
10 Knees to Elbows
2 Power Cleans (145/100)
-Time cap: 20 minutes-
Accessory Work
Metcon (No Measure)
Stability Day
Table Top Leg Press 4×20 Seconds
Plank 4×45 Seconds
6 Inch Holds 4×30 Seconds
Sit Up Holds 3×15 (10 Second Holds Per Rep)
Leg Raises 3×20
Bird Dog 3×12 Each
Back Series (Do 2 Rounds Of Every Exercise for 15 Seconds)