MobTown CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.

3. Workout Prep

2 sets:

5 Kettlebell Swings

5 Wall Balls

3 Chest to Bars

Weightlifting

Clean and Jerk

1RM Squat Clean and Push Jerk

10-12 minutes

* rest as needed between lifts *

Try to reach a 1RM in 6-8 working sets

Set-up is vital, focusing on good quality reps that mirror each other.

Athletes should aim for consistency in their landing position with proper footwork. Emphasize getting under the bar instead of catching it above parallel and riding it down into the squat.

Power Clean and Jerk

ONLY PERFORM IF YOU CAN NOT SQUAT CLEAN!!!!

METCON

COMP: Metcon (Time)

For Time:

50 Kettlebell Swings (53/35)

30 Wall Balls (30/20)

20 Chest to Bars

30 Wall Balls (30/20)

50 Kettlebell Swings (53/35)
Target time: 10-12 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate pacing throughout with a chipper style approach. Athletes should go into this workout with planned sets to keep moving without hitting failure due to burnout. Their grip will be tested by the first set of kettlebell swings, and athletes should keep this in mind when moving to chest-to-bar pullups and consider smaller sets than if they were fresh.

Heavy wall balls and kettlebell swings will keep the heart rate high. Athletes should aim to be disciplined with their rest while trying not to over-rest between sets

FIT: Metcon (Time)

For Time:

50 Kettlebell Swings (35/25)

30 Wall Balls (20/14)

20 Pull Ups

30 Wall Balls (20/14)

50 Kettlebell Swings (35/25)
Target time: 10-12 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate pacing throughout with a chipper style approach. Athletes should go into this workout with planned sets to keep moving without hitting failure due to burnout. Their grip will be tested by the first set of kettlebell swings, and athletes should keep this in mind when moving to chest-to-bar pullups and consider smaller sets than if they were fresh.

Heavy wall balls and kettlebell swings will keep the heart rate high. Athletes should aim to be disciplined with their rest while trying not to over-rest between sets

BURN: Metcon (Time)

50 Russian Kettlebell Swings (light)

30 Wall Ball Thrusters (light)

20 Ring Rows

30 Wall Ball Thrusters (light)

50 Russian Kettlebell Swings (light)

Accessory Work

Metcon (AMRAP – Reps)

5 Sets:

AMRAP 1:30

20 AbMat Sit Ups

Max Reps Mtn. Climbers

-Rest 1:30 B/T

Scoring: Reps
You have 1 minute and 30 seconds to do 20 Sit ups and then in the remaining time, you will perform Max repetitions of mountain climbers.