MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Burgener Warm Up + 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)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Workout Prep
3 sets:
2 Burpee Over Bar
2 Squat Cleans (build in weight)
2 Box Jump Overs
Metcon
COMP: Metcon (8 Rounds for time)
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans (155/105)
10 Box Jump Overs (24/20)
Rx+ – (185/125)
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Stimulus is moderate to moderate high intensity. You should choose a pace that can be maintained on the Burpees/Box Jump over and squat clean across all 8 sets to earn a consistent rest. The box’s height and the bar’s weight should allow for near-constant movement, with you earning at least 60+ seconds of rest.
Use the first set as a test pace to see and feel how the body will manage the workload. If you are already close to the time cap, then adjustments should be made.
FIT: Metcon (8 Rounds for time)
Every 3:00 (8 sets)
8 Burpee Over Bar
4 Squat Cleans (135/95)
10 Box Jump Over (20/16)
Stimulus is moderate to moderate high intensity. You should choose a pace that can be maintained on the Burpees/Box Jump over and squat clean across all 8 sets to earn a consistent rest. The box’s height and the bar’s weight should allow for near-constant movement, with you earning at least 60+ seconds of rest.
Use the first set as a test pace to see and feel how the body will manage the workload. If you are already close to the time cap, then adjustments should be made.
BURN: Metcon (8 Rounds for time)
Every 3:00 (8 sets)
6 Burpee Over Bar
4 Squat Cleans (115/80)
10 Box Step Ups (20/16)
Stimulus is moderate to moderate high intensity. You should choose a pace that can be maintained on the Burpees/Box Jump over and squat clean across all 8 sets to earn a consistent rest. The box’s height and the bar’s weight should allow for near-constant movement, with you earning at least 60+ seconds of rest.
Use the first set as a test pace to see and feel how the body will manage the workload. If you are already close to the time cap, then adjustments should be made.
Weightlifting
Lying DB Hamstring Curl (Weight)
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 8
Bent Over Barbell Row – Underhand Grip (Weight)
Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
4 sets: 10 Reps – RPE 8