MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Burgener Warm Up Clean + Skill Transfer (15:00)
* 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 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk *Building Sets (Don’t exceed 70% of 1RM Squat Clean)
3. Workout Prep
1 set:
5 Calorie ECHO Bike
5 Calorie Ski (or Row)
Weightlifting
Clean Grip Deadlift + Hang Squat Clean + 1 Push Jerk (Weight)
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
Metcon
COMP: Metcon (Time)
For Time: (Partition as desired)
100/80 Calorie ECHO Bike
100/80 Calorie Ski (OR Row)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus for today’s workout is for you to have a strategic plan that allows you to maintain a moderate push pace effort. You can divide up the work however you may choose to be the most successful in completing the task.
FIT: Metcon (Time)
For Time: (Partition as desired)
80/65 Calorie Air Bike
80/65 Calorie Ski (OR Row)
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus for today’s workout is for you to have a strategic plan that allows you to maintain a moderate push pace effort. You can divide up the work however you may choose to be the most successful in completing the task.
BURN: Metcon (Time)
For Time: (Partition as desired)
60/48 Calorie Air Bike
60/48 Calorie Row