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 have 1 Power Clean + Push Jerk. 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
2 sets:
1 Bar Muscle Up
2 Box Jump Overs (no touch)
3 GHD’s
10ft Front Rack Lunge (build in weight)
Weightlifting
Power Clean and Jerk
1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *
Front Squat
3-2-1-1-1 Front Squat (build up in weight)
– Rest as needed between sets –
The goal should be slightly heavier than week 2.
Metcon
COMP: Metcon (Time)
3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20″)
30 GHDs
-Then-
100ft Double DB Front Rack Lunge (55s/35s)
Target time: 12-14 minutes
Time cap: 16 minutes
Complete the 3 rounds first THEN only ONE round of lunges
Stimulus is moderate pacing across rounds with consideration of the 16 min time cap.
Athletes should be getting a round done in less than 5 minutes to beat the time cap.
Constant pacing and selection of realistic movements/weight will prevent you from going over the time cap.
FIT: Metcon (Time)
3 rounds for time:
20 Chest to Bar
20 Box Jump Overs (24/20)
30 V-Ups
-Then-
100ft Double DB Front Rack Lunge (35s/25s)
Target time: 12-14 minutes
Time cap: 16 minutes
BURN: Metcon (Time)
3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps
30 Abmat Sit ups
Then
100ft Dumbbell Front Rack Lunge (light)