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.
Push Jerk can be performed from the floor or from the rack.
If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.
3. Workout Prep
2 sets:
50m Run
1 Rope Climb (1 pull)
5 Dumbbell Shoulder to Overhead (build in weight)
Weightlifting
3 Position Squat Clean
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@75% of 1RM Clean & Jerk)
* 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 complex is completed
Push Jerk
3 Push Jerk x 3 sets (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
14 minute Amrap
200m Run
2 rope climbs
15 Dumbbell Shoulder to Overhead (50s/35s)
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds
STIMULUS and GOALS
Stimulus is steady pacing across all rounds. Athletes should utilize the run portion of this workout as a “recovery” section so that effort can consistently be applied to the rope climbs and Dumbbell shoulder to overhead without excessive rest.
Heavy shoulder fatigue on this one. Shake the arms out early and often.
FIT: Metcon (AMRAP – Rounds and Reps)
14 minute Amrap
200m Run
2 rope climbs (Or 12 Ring Rows)
15 Dumbbell Shoulder to Overhead (35s/25s)
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds
STIMULUS and GOALS
Stimulus is steady pacing across all rounds. Athletes should utilize the run portion of this workout as a “recovery” section so that effort can consistently be applied to the rope climbs and Dumbbell shoulder to overhead without excessive rest.
Heavy shoulder fatigue on this one. Shake the arms out early and often.