MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength Prep
– Hang Squat Clean: 3RM
– Clean Grip Deadlift: 3×3 @ 90% of 1RM Clean
3. Workout Prep
2 sets:
2 Thrusters (build in weight)
4 GHD’s
4 Crossovers (OR 8 Double-unders OR 8 Single-unders)
Weightlifting
Hang Squat Clean
– Establish a 3 RM for the day
Clean Deadlift
3 Clean Deadlift x 3 Sets @90% 1RM Clean
Metcon
COMP: Metcon (2 Rounds for time)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-
* Target time each set: sub 4 minutes
* Time cap each set: 5 minutes
# STIMULUS and GOALS
* Stimulus is moderately-high intensity across rounds. You will have 3 rounds of 2 sets with a 3 minute rest in between. You should aim to score similar times on both sets or get slightly faster on the 2nd set. Go harder than you think, but not max effort.
FIT: Metcon (2 Rounds for time)
2 Sets:
3 Rounds
12 Thrusters (55/35)
12 Stick Sit Ups
36 Double Unders
-rest 3:00 between sets-
* Target time each set: sub 4 minutes
* Time cap each set: 5 minutes
# STIMULUS and GOALS
* Stimulus is moderately-high intensity across rounds. You will have 3 rounds of 2 sets with a 3 minute rest in between. You should aim to score similar times on both sets or get slightly faster on the 2nd set. Go harder than you think, but not max effort.
BURN: Metcon (2 Rounds for time)
2 Sets:
3 Rounds
12 Dumbbell Thrusters (light)
12 Sit Ups
24 Single Unders
-rest 3:00 between sets-
* Target time each set: sub 4 minutes
* Time cap each set: 5 minutes
# STIMULUS and GOALS
* Stimulus is moderately-high intensity across rounds. You will have 3 rounds of 2 sets with a 3 minute rest in between. You should aim to score similar times on both sets or get slightly faster on the 2nd set. Go harder than you think, but not max effort.