MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo
-into-
3 sets
5 Kip Swings
10 Ring Rows or 5 Pullups
5 Pushups
– into –
3 sets (Empty Barbell)
3 Hang Clean High Pull
3 Hang Muscle Clean
3 Push Press
3 Hang Squat Clean
2. Strength Prep
After Warm-up, give athletes 10-12 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets. Once athletes reach their 3RM, hit a few practice Clean grip deadlifts and then finish with 3×3 @90% of 1RM. If athletes don’t have a max, then keep the weight moderate and work on form.
3. Workout Prep
2 set:
4 Deadlfits
2 Box Jump Overs (build in height)
Weightlifting
Hang Squat Clean
Work up to a 3 RM. Hang position is anywhere above the knees, complete unbroken.
Clean Deadlift
3 Clean Deadlift x 3 Sets @90% 1RM Clean
Metcon
COMP: Metcon (Time)
42-30-18
Deadlift (155/105)
Box jump Overs (24/20)
Target time: 10-12 minutes
Time cap: 14 minutes
Stimulus for today’s workout is moderate-steady pacing while monitoring lower body fatigue. Weight is light, and movements are quick, so the posterior chain is going to light up fast. Remind athletes to stay calm, breathe and keep rest short between breaks.
Emphasize staying tight/active in your lats and low back. It can be really easy to throw form out the window here for speed since weights are light. “Smooth is Fast, Fast is Smooth.”
FIT: Metcon (Time)
42-30-18
Deadlift (135/95)
Box jump Overs (20/16)
Target time: 10-12 minutes
Time cap: 14 minutes
Stimulus for today’s workout is moderate-steady pacing while monitoring lower body fatigue. Weight is light, and movements are quick, so the posterior chain is going to light up fast. Remind athletes to stay calm, breathe and keep rest short between breaks.
Emphasize staying tight/active in your lats and low back. It can be really easy to throw form out the window here for speed since weights are light. “Smooth is Fast, Fast is Smooth.”