MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Burgener Warm Up + Skill Transfer:
* 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. Workout Prep
3 sets: (build in weight)
2 Box Jump Overs
2 Clean and Jerks (empty bar -build across sets)
1 Squat Clean Thruster
Metcon
COMP: Metcon (Time)
For Time:
27 Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
15 Squat Cleans (135/95)
9 Squat Clean Thrusters (165/110)
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Today’s workout requires moderate and steady pacing, with athletes being challenged mentally by the rapid buildup of lactic acid. Once the initial task is completed, weights and movements will increase. It’s important to be aggressive but not to the point of burning out and losing the desired effect. Athletes should choose their weights carefully and make sure everything is set up safely to the side.
Only one barbell per athlete is used.
The objective is to move through each station quickly and efficiently, utilizing the time to switch out weights while resting.
FIT: Metcon (Time)
For Time:
27 Box Jump Overs (20/16)
21 Clean and Jerks (75/55)
15 Squat Cleans (115/75)
9 Squat Clean Thrusters (135/95)
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Today’s workout requires moderate and steady pacing, with athletes being challenged mentally by the rapid buildup of lactic acid. Once the initial task is completed, weights and movements will increase. It’s important to be aggressive but not to the point of burning out and losing the desired effect. Athletes should choose their weights carefully and make sure everything is set up safely to the side.
Only one barbell per athlete is used.
The objective is to move through each station quickly and efficiently, utilizing the time to switch out weights while resting.
BURN: Metcon (Time)
For Time:
27 Box Jump Overs (20/16)
21 Clean and Jerks (75/55)
15 Squat Cleans (95/65)
9 Squat Clean Thrusters (115/75)
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Today’s workout requires moderate and steady pacing, with athletes being challenged mentally by the rapid buildup of lactic acid. Once the initial task is completed, weights and movements will increase. It’s important to be aggressive but not to the point of burning out and losing the desired effect. Athletes should choose their weights carefully and make sure everything is set up safely to the side.
Only one barbell per athlete is used.
The objective is to move through each station quickly and efficiently, utilizing the time to switch out weights while resting.
Accessory Work
Metcon (Checkmark)
Advanced:
Every minute (10:00)
10-12 Pistols
Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)
Beginner:
6-10 Pistols (to a box or using a band)
* Use any of the past week’s progression to help work towards gaining strength and stability in the Pistol Squat.
Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight