MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 Deadlifts (empty bar – build across sets)
2. Strength Prep
Athletes will be performing a heavy single deadlift. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back.
3. Workout Prep
3 sets: (Build in weight)
3 Dumbbell Clean and Jerks
10ft Dumbbell Front Rack Walking Lunge
Weightlifting
Deadlift
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
WTH: Metcon (Time)
10-20-30
Hang Kettlebell Clean and Jerks (2×44/26)
75ft Double Kettlebell Front Rack Walking Lunge (2×44/26) after each set
Target time: 5-7 minutes
Time cap: 10 minutes
STIMULUS and GOALS
Stimulus is moderate, steady intensity across all sets.
COMP: Metcon (Time)
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
Target time: 5-7 minutes
Time cap: 10 minutes
STIMULUS and GOALS
Stimulus is moderate, steady intensity across all sets.
FIT: Metcon (Time)
21-15-9
Double Dumbbell Clean and Jerks (35s/25s)
50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)
Target time: 5-7 minutes
Time cap: 10 minutes
STIMULUS and GOALS
Stimulus is moderate, steady intensity across all sets.
BURN: Metcon (Time)
20-16-10
Alternating Dumbbell Clean and Jerks (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)
Target time: 5-7 minutes
Time cap: 10 minutes
STIMULUS and GOALS
Stimulus is moderate, steady intensity across all sets.