MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets (empty barbell)
5 Deadlifts
5 Strict Press
5 Front Squats
5 Power Cleans
5 Thrusters
2. Strength Prep
Athletes will be strict pressing for a 4rm and then perform 2 drop sets off of that established 4rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep.
3. Workout Prep
3 sets:
1 Deadlifts
1 Shoulder to Overhead
1 Front Squat
1 Power Clean
1 Thruster
(Build in weight)
Weightlifting
Shoulder Press
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
Metcon
COMP: Metcon (Time)
50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing and chipper style effort. You should break early and often to avoid potential early burn out. Use the clock to control time spent during breaks (10-15 seconds).
FIT: Metcon (Time)
50 Deadlifts (95/65)
40 Shoulder to Overhead (95/65)
30 Front Squats (95/65)
20 Power Cleans (95/65)
10 Thrusters (95/65)
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing and chipper style effort. You should break early and often to avoid potential early burn out. Use the clock to control time spent during breaks (10-15 seconds).
BURN: Metcon (Time)
50 Deadlifts (75/55)
40 Shoulder to Overhead (75/55)
30 Front Squats (75/55)
20 Power Cleans (75/55)
10 Thrusters (75/55)
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate pacing and chipper style effort. You should break early and often to avoid potential early burn out. Use the clock to control time spent during breaks (10-15 seconds).