MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2:00 Machine
-into-
2 sets (empty bar)
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans
2. Strength Prep 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
– Complex is completed unbroken – Workout up to heavy complex in 10-12 minutes
3. Workout Prep
2 sets:
3 Dumbbell Deadlifts
3 Hang Dumbbell Power Cleans
3 Dumbbell Push Press
5/4 Calorie ECHO Bike
*Build in weight
Weightlifting
3-Position Power Clean
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean –
Complex is completed unbroken
– Workout up to heavy complex in 10-12 minutes
Metcon
COMP: Metcon (Time)
5 rounds
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie ECHO Bike
* Target time: 10-12 minutes
* Time cap: 15 minutes
# STIMULUS and GOALS *
Stimulus is moderate pacing across the entire workout. Select a dumbbell weight that will be challenging but allow for you to complete a round unbroken if desired. As with barbell DT, performing 11 deadlifts, resting, and then performing 1 deadlift + 9 Hang Cleans can help athletes build strategic rest to mitigate grip fatigue.
FIT: Metcon (Time)
5 rounds
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
12/10 Calorie ECHO Bike
* Target time: 10-12 minutes
* Time cap: 15 minutes
# STIMULUS and GOALS *
Stimulus is moderate pacing across the entire workout. Select a dumbbell weight that will be challenging but allow for you to complete a round unbroken if desired. As with barbell DT, performing 11 deadlifts, resting, and then performing 1 deadlift + 9 Hang Cleans can help athletes build strategic rest to mitigate grip fatigue.