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
3. Workout Prep
2 sets:
5/4 Calorie Air Bike
4 Wall Balls
2 Thrusters (build-in weight)
Weightlifting
Power Clean and Jerk
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.
Metcon
COMP: Metcon (12 Rounds for time)
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls (20/14)
Even: 12/10 Calorie Echo Bike
-rest 2:00 –
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters (95/65)
Even: 12/10 Calorie Echo Bike
Target time each set:
Wall Ball: 20-25 seconds
Thrusters: 20-25 seconds
Calorie Bike: 30-35 Seconds
Time cap each set: 40-seconds
We are aiming for a moderately high pace on each minute that allows us to stay consistent with sets and rest time as we bounce back and forth between stations. The goal should be to have at least a 1:1 work-to-rest ratio per minute. Leg fatigue will steadily build across each set, so shake out your legs while resting and controlling their breathing.
The secret to surviving the wall ball/thruster is being steady, controlled, and breathing at the top.
FIT: Metcon (12 Rounds for time)
Every 1:00 (6:00)
Odd Minutes: 12 Wall balls (20/14)
Even Minutes: 10/8 Calorie Echo Bike
-rest 2:00-
Every 1:00 (6:00)
Odd Minutes: 10 Thrusters (75/55)
Even Minutes: 10/8 Calorie Echo Bike
(KG conv: WB 9/6, Thrusters 34/25)
Target time each set:
Wall Ball: 20-25 seconds
Thrusters: 20-25 seconds
Calorie Bike: 30-35 Seconds
Time cap each set: 40-seconds
We are aiming for a moderately high pace on each minute that allows us to stay consistent with sets and rest time as we bounce back and forth between stations. The goal should be to have at least a 1:1 work-to-rest ratio per minute. Leg fatigue will steadily build across each set, so shake out your legs while resting and controlling their breathing.
The secret to surviving the wall ball/thruster is being steady, controlled, and breathing at the top.