MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

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

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will spend 8-10 minutes completing 3 sets of 1 Clean with a barbell. The reps are performed in a squat or power clean (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Clean Grip Deadlifts.

3. Workout Prep

3 sets:

5/4 Calorie Bike

3 Thrusters (build in weight)

Weightlifting

Clean

3 sets of 1 Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

Clean Deadlift

3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon

COMP: Metcon (AMRAP – Reps)

15 min AMRAP

12/10 CalorieBike

10 Thrusters (75/55)

12/10 CalorieBike

8 Thrusters (95/65)

12/10 Calorie Bike

6 Thrusters (115/75)

12/10 CalorieBike

4 Thrusters (135/95)

12/10 CalorieBike

Max Squat Clean Thrusters (155/105) in the remaining time

Score is total reps of Squat Clean Thrusters at (155/105).
Target number of Squat Clean Thrusters: 24+ reps

Minimum number of Squat Clean Thrusters before scaling: 15 reps

STIMULUS and GOALS

Stimulus is moderate-steady pacing while using the time to change the weight as rest into a consistent tempo effort on the max squat clean thrusters. Athletes need to focus on finding a pace on the bike that allows them to keep the thrusters near unbroken through all the set

FIT: Metcon (AMRAP – Reps)

15 min AMRAP

10/8 Calorie Assault Bike

10 Thrusters (65/45)

10/8 Calorie Assault Bike

8 Thrusters (75/55)

10/8 Calorie Assault Bike

6 Thrusters (95/65)

10/8 Calorie Assault Bike

4 Thrusters (115/75)

10/8 Calorie Assault Bike

Max Squat Clean Thrusters (135/95) in the remaining time.

Score is total reps of Squat Clean Thrusters
Target number of Squat Clean Thrusters: 24+ reps

Minimum number of Squat Clean Thrusters before scaling: 15 reps

STIMULUS and GOALS

Stimulus is moderate-steady pacing while using the time to change the weight as rest into a consistent tempo effort on the max squat clean thrusters. Athletes need to focus on finding a pace on the bike that allows them to keep the thrusters near unbroken through all the set

BURN: Metcon (AMRAP – Reps)

15 min AMRAP

10/8 Calorie Assault Bike

10 Thrusters (55/35)

10/8 Calorie Assault Bike

8 Thrusters (65/45)

10/8 Calorie Assault Bike

6 Thrusters (85/55)

10/8 Calorie Assault Bike

4 Thrusters (95/65)

10/8 Calorie Assault Bike

Max Squat Clean Thrusters (115/75) in the remaining time.

Score is total reps of Squat Clean Thrusters
Target number of Squat Clean Thrusters: 24+ reps

Minimum number of Squat Clean Thrusters before scaling: 15 reps

STIMULUS and GOALS

Stimulus is moderate-steady pacing while using the time to change the weight as rest into a consistent tempo effort on the max squat clean thrusters. Athletes need to focus on finding a pace on the bike that allows them to keep the thrusters near unbroken through all the set