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 10 minutes building to a heavy single on cleans with a barbell. The rep is performed as a squat or power clean (if needed to scale).
3. Workout Prep
2 sets:
2 Strict Pull Ups
2 Dumbbell Box Step Overs (build in weight)
Weightlifting
Clean
Squat Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
COMP: Metcon (AMRAP – Reps)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (2x 50/35 to 20”)
Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)
STIMULUS and GOALS
Stimulus is steady pacing and purposeful effort to make it through this workout. There is a large risk of burning out on pull ups, so athletes should be smart in the way that they approach this movement (fast, quick sets work best). Climb down the ladder to the sets of 1. Once complete, start right back from the top (5-4-3-2-1, 5-4-3-2-1…)
Grip and Grind! Be smart on the pull ups and efficient through the dumbbell box step overs.
FIT: Metcon (AMRAP – Reps)
15 minute AMRAP:
5-4-3-2-1
Strict Pull Up (use minimal band or box assistance if needed)
Dumbbell Burpee Box Step Over (2×35/25 to 20”/16”)
Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)
STIMULUS and GOALS
Stimulus is steady pacing and purposeful effort to make it through this workout. There is a large risk of burning out on pull ups, so athletes should be smart in the way that they approach this movement (fast, quick sets work best). Climb down the ladder to the sets of 1. Once complete, start right back from the top (5-4-3-2-1, 5-4-3-2-1…)
Grip and Grind! Be smart on the pull ups and efficient through the dumbbell box step overs.
BURN: Metcon (AMRAP – Reps)
15 minute AMRAP:
5-4-3-2-1
Ring Row
Single Dumbbell Burpee Box Step Over (Light to 20”)
Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)
STIMULUS and GOALS
Stimulus is steady pacing and purposeful effort to make it through this workout. There is a large risk of burning out on pull ups, so athletes should be smart in the way that they approach this movement (fast, quick sets work best). Climb down the ladder to the sets of 1. Once complete, start right back from the top (5-4-3-2-1, 5-4-3-2-1…)
Grip and Grind! Be smart on the pull ups and efficient through the dumbbell box step overs.