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)
2. Strength Prep
Every 1:00 (10:00)
5 Clean and Jerks (touch and go)
*Use a light and comfortable weight
3. Workout Prep
3 sets:
3 Clean and Jerks (touch and go, build up in weight)
100m Row (build in pace)
Weightlifting
Power Clean + Push Jerk
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
Rest exactly 2 minutes. The metcon begins at the 12 min mark…
Metcon
COMP: Metcon (10 Rounds for time)
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute on the minute for 10 minutes
200/175m Row (Or Ski)
Target time each set: 40-45 seconds
Time cap each set: 52 seconds
Before the strength begins, make sure that you have your rowers set up.
Stimulus is a moderate, consistent effort for the entirety of the workout. Finish each set in approximately the same amount of time. You should be done with work by the 45-sec mark on each minute.
FIT: Metcon (10 Rounds for time)
Rest until minute 12:00 (after strength)
From minute 12-22:
Every minute (10:00)
175/150m Row (Or Ski)
Accessory Work
Metcon (Checkmark)
Day 1:
Advanced:
Accumulate 80 V Ups
Every time you break, perform 5 Burpees
Intermediate:
Accumulate 50 V Ups
Every time you break, perform 5 Burpees
Novice:
Accumulate 50 Abmat Situps
Every time you break, perform 3 Burpees