MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + TorsoTwist (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. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks.
3. Workout Prep
2 sets:
100m Run
2 Strict Pull Ups
2 Strict Handstand Push Ups
5 Abmat Sit Ups
Weightlifting
Power Clean and Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (Time)
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Run 400m
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate high pace on the run and then steady pacing on the strict movements + situps.
FIT: Metcon (Time)
Run 400m
-into-
5 Rounds
5 Pull Ups
5 HSPU
15 Abmat Situps
-into-
Run 400m
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate high pace on the run and then steady pacing on the movements + situps.
BURN: Metcon (Time)
Run 200m
-into-
5 Rounds
5 Ring Rows
5 Push Ups
10 Abmat Situps
-into-
Run 200m
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate high pace on the run and then steady pacing on the movements + situps.