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 be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack.
3. Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar
Weightlifting
3 Position Squat Clean
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Athletes will have to deadlift the weight up and then descend to the high hang before beginning.
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the full clean is completed
Push Jerk
3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)
* Rest as needed between sets *
Keep a vertical torso during the dip with elbows staying in front of the bar.
Dip should be controlled (not dropped into) with bending of the hips and knees. Once athletes sink 2-3 inches, we want a rocket ship out of the dip into the drive.
Reach triple extension (ankles, knees, hips) before punching the bar overhead while dropping underneath the bar.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar
Target number of round: 9+ rounds
Minimum number of rounds before scaling: 7 rounds
STIMULUS and GOALS
The stimulus is moderate/high intensity. Reps are low enough, and movements are different enough from each other that athletes can push the pace to stay moving almost constantly without burning out for the entirety of the 10:00 minutes.
Set a pace early on and try to keep round times consistent throughout the amrap.
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
3 Deadlifts (225/155)
5 Hand Release Push-ups
7 Knees to Elbows
Target number of round: 9+ rounds
Minimum number of rounds before scaling: 7 rounds
STIMULUS and GOALS
The stimulus is moderate/high intensity. Reps are low enough, and movements are different enough from each other that athletes can push the pace to stay moving almost constantly without burning out for the entirety of the 10:00 minutes.
BURN: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
3 Deadlifts (185/135)
5 Hand Release Push-ups
7 Knees to Elbows