MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

Burgener Warm Up Clean + Skill Transfer

* 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)

* 10 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

2. Strength Prep

Athletes will perform a power clean + hang power clean + push jerk complex. They will perform 2 reps of the complex at 4 different weights (building across). 1 rep consists of the 1+1+1. The bar can not be dropped between reps, so emphasis on athletes to hold onto the bar through the complex. The bar can be dropped after the push jerk if needed for safety (newer athletes), but unbroken is ideal. Athletes should build to a moderate/moderate heavyweight as long as form can be maintained.

3. Workout Prep

2 sets:

2 Power Cleans (build in weight)

3 Box Jumps (build in height)

Weightlifting

Power Clean + Hang Power Clean + Push Jerk ( Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets

Example Set 1:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk )

Take 12 minutes

After the push jerk, athletes will control the bar back down to the floor and go proceed right into the second power clean.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

7:00 Amrap

3 Power Cleans (185/125)

5 Box Jumps (30/24)
Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 rounds

Stimulus is moderate intensity across the AMRAP. Pacing should be steady on both movements due to the heavier weight and higher box. Athletes should utilize the clock and keep a consistent pace per round.

Two very explosive movements where the focus should be on a strong and overly aggressive hip drive.

FIT: Metcon (AMRAP – Rounds and Reps)

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)
Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 rounds

Stimulus is moderate intensity across the AMRAP. Pacing should be steady on both movements due to the heavier weight and higher box. Athletes should utilize the clock and keep a consistent pace per round.

Two very explosive movements where the focus should be on a strong and overly aggressive hip drive.

BURN: Metcon (AMRAP – Rounds and Reps)

7:00 Amrap

3 Power Cleans (135/95)

5 Box Step Ups (24/20)
Target number of Rounds: 8+ Rounds

Minimum number of Rounds before scaling: 6 rounds

Stimulus is moderate intensity across the AMRAP. Pacing should be steady on both movements due to the heavier weight and higher box. Athletes should utilize the clock and keep a consistent pace per round.

Two very explosive movements where the focus should be on a strong and overly aggressive hip drive.