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.