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 have two Power Cleans + Push Jerk. These are completed in singles with a 5-10 second reset between reps. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up. athletes should pause at the top of the cleans, reset hands if needed, and then drive into the push jerk.
For the Front Squats, athletes will transition over to the rack. Make sure they strip the weight down before climbing to a heavy single. This next portion is based on feel. Athletes will start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!
3. Workout Prep
1 set:
2 Strict Pull-ups
3 GHD’s
4 Box Jump Overs
Weightlifting
Power Clean and Jerk
2 Power Clean + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *
Percentages are based off of 1RM Squat Clean and Jerk
Set is completed by 2 single power cleans, and at the top of the second clean, athletes will transition into 1 push jerk
Make sure athletes pause at the top of the second clean to reset grip (if needed), feet, and get tight before going overhead.
Focus on consistency in the landing position with a tall, stable torso and active shoulders.
Front Squat
3-2-1-1-1 Front Squat (build up in weight)
– Rest as needed between sets –
Athletes will build up to a heavy triple, followed by a heavy double and finish with 3 sets of heavy singles.
These are based on feel and should not be maxed out. Athletes should only need 3-4 sets to work up to a heavy 3, after that they should be able to go right into their heavy double.
The 3 singles can be the same weight or added for each set.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Strict Pull-ups
15 GHD’s
10 Box Jump Overs (24/20)
Target number of rounds: 5-6 rounds
Minimum number of rounds before scaling: 4
STIMULUS and GOALS
The stimulus is moderate-steady pacing across rounds. Athletes will have moderate skill bodyweight movements where the goal should be to stay aggressive with the pace (open style). Reps are low, and breathing should be recovered through the strict pull-ups.
Goal pace should be 1 round every 1:45-2 minutes.
FIT: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Pull-ups
15 V-Ups
10 Box Jump Overs (20/16)
Target number of rounds: 5-6 rounds
Minimum number of rounds before scaling: 4
STIMULUS and GOALS
The stimulus is moderate-steady pacing across rounds. Athletes will have moderate skill bodyweight movements where the goal should be to stay aggressive with the pace (open style). Reps are low, and breathing should be recovered through the strict pull-ups.
Goal pace should be 1 round every 1:45-2 minutes.
BURN: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Ring Rows
15 Sit ups
10 Box step ups (20/16)
Extended Work
Metcon (AMRAP – Rounds and Reps)
2 Sets:
AMRAP 5:00
30 Russian Twists (L+R=1)
20 Alternating Leg V-Ups (total)
10 Burpees
-Rest 3:00 B/T Sets-
Workout Flow
You have 5 minutes to get through as many rounds and reps as possible.
1 Round is
30 Russian Twists (L+R=1)
20 Alternating Leg V-Ups (total)
10 Burpees
You will rest for 3:00 and then complete that 5 minute AMRAP one more time.