MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets: (PVC or Empty bar)
10 Jumping Split Lunges
5 Shoulder Press
4 Pressing Split Jerks
3 Split Jerk Presses (Receiving Position)
2. Strength Prep
Athletes will have 10 minutes to work to a moderately heavy push jerk (roughly 80% of their 1rm). Athletes will be required (regardless of jerk style) to hold the receiving position on each rep before standing to full extension. Barbell can be taken from the floor or from the rig. If athletes have difficulty with maintaining contact between the heels and the floor on the dip, they should take a slightly wider stance.
3. Workout Prep
3 sets:
3 Single Arm Dumbbell Cleans (Right and Left)*Build in weight
3 Box Jump Overs
Weightlifting
Split Jerk
10-15 Minutes of Practice
– Athletes that performed this last week can work up to moderate weights with good form.
– New athletes, stay light and practice setting up into a proper landing position.
Metcon
COMP: Metcon (Time)
4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Box Jump Overs (24/20)
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not allow athletes to use a weight they cannot maintain good form and control. Athletes should be strategic in the way that reps are split up in order to preserve quality movement and grip.
Smooth and steady at the start. Try and keep similar round times, and don’t go for broke early on. Longer rest periods should be taken between the movements.
FIT: Metcon (Time)
4 rounds
10 Right Arm Dumbbell Cleans (50/35)
10 Left Arm Dumbbell Cleans (50/35)
20 Box Jump Overs (24/20)
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not allow athletes to use a weight they cannot maintain good form and control. Athletes should be strategic in the way that reps are split up in order to preserve quality movement and grip.
Smooth and steady at the start. Try and keep similar round times, and don’t go for broke early on. Longer rest periods should be taken between the movements.
Metcon (Time)
4 rounds
10 Right Arm Dumbbell Cleans (35/20)
10 Left Arm Dumbbell Cleans (35/20)
20 Box Step ups (20/16)
Target time: 6-8 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not allow athletes to use a weight they cannot maintain good form and control. Athletes should be strategic in the way that reps are split up in order to preserve quality movement and grip.
Smooth and steady at the start. Try and keep similar round times, and don’t go for broke early on. Longer rest periods should be taken between the movements.