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