MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

4 sets

Tabata Row (20 seconds on/10 seconds off)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

2. Strength Prep

Athletes have a 10 min EMOM of 5 touch-and-go Clean and Jerks.

Athletes should utilize a strong power position when receiving the bar.

Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

3. Workout Prep

2 sets:

5 Air Squats

5 Push Ups

5 Wall Balls (build in weight)

Weightlifting

Power Clean and Jerk

Every Minute (10:00)

5 Power Clean and Push Jerks (+5lbs total from Wk1)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

-This is NOT an increase as you go. Pick a weight and roll with it. You should know what weight to use based on last week.,

Metcon

COMP: Metcon (Time)

For Time:

75 Air Squats

25 Push Ups

50 Wall Balls (30/20)

25 Push Ups

75 Air Squats
Target time: 8-10 minutes

Time cap: 14 minutes

Stimulus is steady, chipper-like pacing throughout this workout. Heavy wall balls will be affected by the opening set of air squats and push ups

FIT: Metcon (Time)

For Time:

60 Air Squats

20 Push Ups

50 Wall Balls (20/14)

20 Push Ups

60 Air Squats
Target time: 8-10 minutes

Time cap: 14 minutes

Stimulus is steady, chipper-like pacing throughout this workout. Heavy wall balls will be affected by the opening set of air squats and push ups

BURN: Metcon (Time)

For Time:

50 Air Squats

15 Bar or knee Push Ups

30 Wall Balls

15 Bar or knee Push Ups

50 Air Squats
Target time: 8-10 minutes

Time cap: 14 minutes

Stimulus is steady, chipper-like pacing throughout this workout. Heavy wall balls will be affected by the opening set of air squats and push ups