MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up Clean + Skill Transfer (15:00)
* 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 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
Build up to a Heavy Power Clean
10-12 minutes
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (Build in pace)
5 GHD’s
4 Dumbbell Box Step Up (Build in height and weight)
Weightlifting
Power Clean
Build up to a Heavy Power Clean
10-12 minutes
Metcon
COMP: Metcon (Calories)
15:00 AMRAP
Buy in: 45/35 Calorie ECHO Bike
3 Rounds
30 GHDs
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie ECHO Bike
* Target number of Calories: 35/25+ Calories
* Minimum number of Calories before scaling: 20/15 Calories
Moderate pacing across, but don’t be too soft since it’s scored on the back end with the max calorie bike. Grind through the 3 rounds with a methodical pace that leaves enough time where it matters.
FIT: Metcon (AMRAP – Reps)
15:00 AMRAP
Buy in: 35/28 Calorie ECHO Bike
3 Rounds
20 V Ups
30 Dumbbell Box Step Ups (25s/15s) (20/16)
-in remainder of time-
Max Calorie ECHO Bike
* Target number of Calories: 35/25+ Calories
* Minimum number of Calories before scaling: 20/15 Calories
Moderate pacing across, but don’t be too soft since it’s scored on the back end with the max calorie bike. Grind through the 3 rounds with a methodical pace that leaves enough time where it matters.