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
Give athletes 10-12 minutes to work up to a heavy complex of 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean. Grip fatigue will be the major limiting factor on this complex, as athletes cannot drop the bar until the Hang Power Clean is completed.This strength session should focus on smooth pulls and fast hips with a solid receiving position. We want youto lift heavy, but not at the expense of losing form.
3. Workout Prep
2 sets:
3 Dumbbell Deadlifts
3 Dumbbell Front Squats
3 Dumbbell Push Press
*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 set in 10-12 minutes
Metcon
COMP: Metcon (Time)
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate, consistent effort with planned rests to keep reps moving efficiently. Athletes should use a weight that they can complete at least one round unbroken with (at least 2 unbroken rounds is the optimal amount across the entire workout). Grip fatigue will be a big limiter here, so be mindful of slightly relaxing your hands when possible during the squats. Try to transition from the squats right into the shoulder to overhead if possible.
Use the clock and try to keep round times consistent with staying on pace. The goal should be 1 round every minute or less.
Metcon (Time)
10 Rounds
7 Dumbbell Deadlifts (35s/25s)
7 Dumbbell Front Squats (35s/25s)
7 Dumbbell Push Press (35s/25s)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate, consistent effort with planned rests to keep reps moving efficiently. Athletes should use a weight that they can complete at least one round unbroken with (at least 2 unbroken rounds is the optimal amount across the entire workout). Grip fatigue will be a big limiter here, so be mindful of slightly relaxing your hands when possible during the squats. Try to transition from the squats right into the shoulder to overhead if possible.