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 spend 8-10 minutes completing 3 sets of 2 Cleans with a barbell. The reps are performed in singles as a squat or power clean (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Clean is complete, give athletes 5-7 minutes to transition and complete 3×3 Clean Grip Deadlifts.
3. Workout Prep
3 sets:
10 Double Unders
5 Kettlebell Swings (build in weight)
2 Front Squats (build in weight)
Weightlifting
Clean
3 sets x 2 Cleans @ 80% of 1RM Clean
* Rest 60-90 seconds between sets *
After athletes warm up, they will use 3 sets of 2 Cleans. 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 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
WTH: Metcon (Time)
75-60-45-30-15
Double Unders
25-20-15-10-5
Kettlebell Swings (70/53)
5-4-3-2-1
Front Squats (205/145)
Target time: sub 9 minutes
Time cap: 14 minutes
Stimulus is moderate intensity and steady pacing. Athletes should be mentally prepared to attempt each set of each movement in unbroken sets or two sets on the larger double under and KB sets, moving to one set on smaller sets and all front squat sets. Purposeful focus on breathing on all movements will keep athletes moving steady through this workout.
GRIPPY! Use the time between movements to shake out the arms.
COMP: Metcon (Time)
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
Target time: sub 9 minutes
Time cap: 14 minutes
Stimulus is moderate intensity and steady pacing. Athletes should be mentally prepared to attempt each set of each movement in unbroken sets or two sets on the larger double under and KB sets, moving to one set on smaller sets and all front squat sets. Purposeful focus on breathing on all movements will keep athletes moving steady through this workout.
GRIPPY! Use the time between movements to shake out the arms.
FIT: Metcon (Time)
30-25-20-15-10
Double Unders
25-20-15-10-5
Kettlebell Swings (35/25)
5-4-3-2-1
Front Squats (155/105)
Target time: sub 9 minutes
Time cap: 14 minutes
Stimulus is moderate intensity and steady pacing. Athletes should be mentally prepared to attempt each set of each movement in unbroken sets or two sets on the larger double under and KB sets, moving to one set on smaller sets and all front squat sets. Purposeful focus on breathing on all movements will keep athletes moving steady through this workout.
GRIPPY! Use the time between movements to shake out the arms.
BURN: Metcon (Time)
75-60-45-30-15
Single Unders
25-20-15-10-5
Russian Kettlebell Swings (light)
10-8-6-4-2
Kettlebell Goblet Squat