MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation
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 (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing the pull
2. Strength Prep
Every min (10 mins) 2 Clean and Jerks (60-75%)
3. Workout Prep
1 set:
4 Dumbbell Front Squats
2 DB Push Ups
Weightlifting
Clean and Jerk
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
Metcon
COMP: Metcon (AMRAP – Reps)
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Dumbbell Push Ups
Target number of reps: 136+ reps (Round of 16 Squats)
Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 DB Push Ups)
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. You will be alternating between ascending reps on Double Dumbbell Squats and consistent reps on DB pushups. Both movements have the potential for burnout, so be mindful in how sets are broken up to maximize work/recovery.
Avoid coming out hot in the early rounds so you don’t put yourself in a cardio hole.
FIT: Metcon (AMRAP – Reps)
AMRAP 10 minutes
2-4-6-8-10…..
Dumbbell Front Squats (35s/25s)
10 Hand Release Push Ups
Target number of reps: 136+ reps (Round of 16 Squats)
Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 DB Push Ups)
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. You will be alternating between ascending reps on Double Dumbbell Squats and consistent reps on DB pushups. Both movements have the potential for burnout, so be mindful in how sets are broken up to maximize work/recovery.
Avoid coming out hot in the early rounds so you don’t put yourself in a cardio hole.