MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength Prep
You will be performing 3 Position Squat Clean from the high hang/hang/and floor position and should attempt to hang on to the bar until all three positions have been completed.
Push Jerk can be performed from the floor or from the rack. If you do not have the mobility or are new to the lift, then go lighter or perform push press.
3. Workout Prep
2 sets:
2 Hang Squat Cleans (build-in weight)
2 Burpee Chest to Bar
Weightlifting
3 Position Squat Clean
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Push Jerk
3 sets x 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets
Metcon
COMP: Metcon (Time)
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus is moderate-high intensity across this short couplet. There is no real risk for burn-out in this workout, but you can easily overpace and get to a place where you are forced into excessive rest. Consistent and steady pacing will keep you moving efficiently throughout.
FIT: Metcon (Time)
12-9-6
Hang Squat Clean (135/95)
Burpee Pull Up
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus is moderate-high intensity across this short couplet. There is no real risk for burn-out in this workout, but you can easily overpace and get to a place where you are forced into excessive rest. Consistent and steady pacing will keep you moving efficiently throughout.
BURN: Metcon (Time)
12-9-6
Hang Dumbbell Squat Clean (Light)
Up Down + jumping Pull Up