MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press
2. Strength Prep
Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are lighter, so the focus will be on form and working on transitioning from one lift to the next.Each lift should be given 10-12 minutes to work through its five working sets (60-75%). This does not include warm-up and transitioning from snatch into clean and jerk. You will be pretty warm after the snatch, so transition directly into the C&J.
3. Workout Prep
1 set:
2 power cleans
2 bar facing burpees
Snatch
Perform 5 singles within 60-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Clean and Jerk
Clean and Jerk:
Perform 5 singles within 60-75% of 1RM Clean and Jerk
You can use split or push.
* Rest 60-90 seconds between sets *
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees
Target Rounds: 12+
Minimum Rounds before scaling: 10 rounds
Stimulus for this workout is steady pacing while managing intensity early on. Off the start, athletes will want to come out hot; who wouldn’t? It’s low reps, quick sets, and will make you feel warm and toasty inside. Then as we climb the ladder, reality begins to set in, and the “oh crap” factor hits. You need to control the pace early to allow for continuous non-stop effort for 10 minutes.
Just stay moving!
FIT: Metcon (AMRAP – Reps)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (115/80)
Bar Facing Burpees
Target Rounds: 12+
Minimum Rounds before scaling: 10 rounds
Stimulus for this workout is steady pacing while managing intensity early on. Off the start, athletes will want to come out hot; who wouldn’t? It’s low reps, quick sets, and will make you feel warm and toasty inside. Then as we climb the ladder, reality begins to set in, and the “oh crap” factor hits. You need to control the pace early to allow for continuous non-stop effort for 10 minutes.
Just stay moving!
BURN: Metcon (AMRAP – Reps)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (95/65)
Bar Facing Burpees
Target Rounds: 12+
Minimum Rounds before scaling: 10 rounds
Stimulus for this workout is steady pacing while managing intensity early on. Off the start, athletes will want to come out hot; who wouldn’t? It’s low reps, quick sets, and will make you feel warm and toasty inside. Then as we climb the ladder, reality begins to set in, and the “oh crap” factor hits. You need to control the pace early to allow for continuous non-stop effort for 10 minutes.
Just stay moving!