MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 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)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will be working at 70% of their 1rm max squat clean. Allow athletes to power clean if they do not have the ability to front squat. A heavy emphasis should be placed on the movement of the feet from the jumping to landing position. Cue athletes to drive their feet through the floor, and when triple extension is reached, aggressively pull themselves under the bar. Clean grip deadlifts will be similar to a traditional setup, but the hips should start lower/more similar to the setup for a clean and a double overhand grip must be used.
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
3 Thrusters (build in weight)
Weightlifting
Clean
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
Clean Deadlift
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *.
Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
Metcon
WTH: Metcon (6 Rounds for time)
6 Sets (Every 3:00)
14/11 Calorie Echo Bike
7 Thrusters (135/95)
Target time each set: 55-70 seconds
Time cap each set: 90 seconds
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should focus on having an intentional effort each set and attempt to score the same times across each. Fatigue will compound in this workout, so athletes should anticipate that fatigue and find a pace that they feel as though they would be able to maintain all the way in the 6th. Athletes should be earning at least 90 seconds of rest each set. If they are not hitting this rest requirement, modify thebike volume.
COMP: Metcon (6 Rounds for time)
6 Sets (Every 3:00)
12/10 Calorie Echo
7 Thrusters (115/80)
Target time each set: 55-70 seconds
Time cap each set: 90 seconds
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should focus on having an intentional effort each set and attempt to score the same times across each. Fatigue will compound in this workout, so athletes should anticipate that fatigue and find a pace that they feel as though they would be able to maintain all the way in the 6th. Athletes should be earning at least 90 seconds of rest each set. If they are not hitting this rest requirement, modify the bike volume.
FIT: Metcon (6 Rounds for time)
6 Sets (Every 3:00)
10/8 CalorieBike
7 Thrusters (95/65)
Target time each set: 55-70 seconds
Time cap each set: 90 seconds
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should focus on having an intentional effort each set and attempt to score the same times across each. Fatigue will compound in this workout, so athletes should anticipate that fatigue and find a pace that they feel as though they would be able to maintain all the way in the 6th. Athletes should be earning at least 90 seconds of rest each set. If they are not hitting this rest requirement, modify the bike volume.
BURN: Metcon (6 Rounds for time)
6 Sets (Every 3:00)
10/8 Calorie Bike
7 Dumbbell Thrusters (light)
Target time each set: 55-70 seconds
Time cap each set: 90 seconds
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes should focus on having an intentional effort each set and attempt to score the same times across each. Fatigue will compound in this workout, so athletes should anticipate that fatigue and find a pace that they feel as though they would be able to maintain all the way in the 6th. Athletes should be earning at least 90 seconds of rest each set. If they are not hitting this rest requirement, modify the bike volume.