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 be completing 1 squat clean @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletesbegin working up to their desired weight. Use about 5-6 minutes to make sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power clean.
3. Workout Prep
1 set:
100m Row (workout pace)
5 GHD’s (or stick sit-ups)
5 V-Ups
Clean
10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
Stay at 75% the whole way through. No adding weight!
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups
Target number of Rounds: 3+ rounds
Minimum number of Rounds before scaling: 2.5 rounds
Stimulus is moderate intensity across all rounds with a strong emphasis on core fatigue.
FIT: Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
400m Row
20 stick sit-ups
200m Row
20 Alternating V-Ups
Target number of Rounds: 3+ rounds
Minimum number of Rounds before scaling: 2.5 rounds
Stimulus is moderate intensity across all rounds with a strong emphasis on core fatigue.
BURN: Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
300m Row
25 Sit Ups
150m Row
15 Crunches