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 Power Clean with a barbell. Rest should be 60-90 between sets as a Power (catching above parallel). 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 Power Clean is complete, give athletes 5-7 minutes to transition and complete 3×1 Front Squat. .
3. Workout Prep
1 set
5 Wall Balls
10 Double Unders
1 Wall Walk
Weightlifting
Power Clean
3 Sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat
3 Sets x 1 Front Squat @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
WTH: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
25 Wall Balls (30/20)
50 Double Unders
5 Wall Walks
Target time each set: 1:50-2:15
Time cap each set: 3:00
Stimulus is moderate to moderate-high intensity. Weights/standards selected for each movement should allow athletes to move at a near continuous effort without requiring large amounts of rest until the final wall walk is completed
COMP: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
Target time each set: 1:50-2:15
Time cap each set: 3:00
Stimulus is moderate to moderate-high intensity. Weights/standards selected for each movement should allow athletes to move at a near continuous effort without requiring large amounts of rest until the final wall walk is completed
FIT: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
25 Wall Balls (14/10)
35 Double Unders
3 Wall Walks
Target time each set: 1:50-2:15
Time cap each set: 3:00
Stimulus is moderate to moderate-high intensity. Weights/standards selected for each movement should allow athletes to move at a near continuous effort without requiring large amounts of rest until the final wall walk is completed
BURN: Metcon (4 Rounds for time)
Every 4:00 (4 sets)
20 Wall Ball Thrusters (light)
50 Single Unders
4 Inch Worms
Target time each set: 1:50-2:15
Time cap each set: 3:00
Stimulus is moderate to moderate-high intensity. Weights/standards selected for each movement should allow athletes to move at a near continuous effort without requiring large amounts of rest until the final wall walk is completed