MobTown CrossFit – CrossFit
Warm-up
Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Warmup
Hip Halo Warmup
-into-
6 min AMRAP
3 Power Clean (empty bar – build across)
5 Up Downs to seal pose
10 Lateral Bar Hops
2. Workout Prep
2 sets:
3 Power Cleans (Touch and Go)
2 Bar Facing Burpees
Metcon
COMP: Metcon (Time)
21-15-9
Power Cleans (115/80)
Bar Facing Burpees
* Target time: 4:30-5:30
* Time cap: 8 minutes
* Stimulus is moderate to moderate high pacing across entire workout. Athletes should be able to perform touch and go reps with the weight selected for power cleans. Athletes should plan on pushing the pace when on the barbell and use the burpees to recover as much as possible before the next power clean set.
* Get through the round of 15, and then it’s time to light a match and burn it down.
* Power Cleans: Athletes should select a weight that is 40-45% of their one rep max. Rep should allow for touch and go sets throughout the workout
FIT: Metcon (Time)
21-15-9
Power Cleans (95/65)
Bar Facing Burpees
* Target time: 4:30-5:30
* Time cap: 8 minutes
* Stimulus is moderate to moderate high pacing across entire workout. Athletes should be able to perform touch and go reps with the weight selected for power cleans. Athletes should plan on pushing the pace when on the barbell and use the burpees to recover as much as possible before the next power clean set.
* Get through the round of 15, and then it’s time to light a match and burn it down.
* Power Cleans: Athletes should select a weight that is 40-45% of their one rep max. Rep should allow for touch and go sets throughout the workout
Weightlifting
Flat Bench DB Chest Fly
4 x 12
Single Arm DB Kickback
4 x 10