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 10-12 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). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they could perform again after a few minutes of rest.
3. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
1 Rope Climb (halfway)
Weightlifting
Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
WTH: Metcon (AMRAP – Reps)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (185/125)
1 Rope Climb
Target Reps: 35+ reps (Round of 7)
Minimum Reps before scaling: 20 reps (Round of 5)
Stimulus is steady pacing and moderate intensity across the workout. Athletes will perform ascending reps on clean and jerks with a rope climb following each set. Due to the short workout time, athletes should be prepared to move the entire period with minimal rest. Implementing fast singles on the barbell will keep athletes moving consistently and efficiently. Singles will also help mitigate grip fatigue on rope climbs.
COMP: Metcon (AMRAP – Reps)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)
Target Reps: 35+ reps (Round of 7)
Minimum Reps before scaling: 20 reps (Round of 5)
Stimulus is steady pacing and moderate intensity across the workout. Athletes will perform ascending reps on clean and jerks with a rope climb following each set. Due to the short workout time, athletes should be prepared to move the entire period with minimal rest. Implementing fast singles on the barbell will keep athletes moving consistently and efficiently. Singles will also help mitigate grip fatigue on rope climbs.
FIT: Metcon (AMRAP – Reps)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb (or 6 Inverted Ring Rows)
Target Reps: 35+ reps (Round of 7)
Minimum Reps before scaling: 20 reps (Round of 5)
Stimulus is steady pacing and moderate intensity across the workout. Athletes will perform ascending reps on clean and jerks with a rope climb following each set. Due to the short workout time, athletes should be prepared to move the entire period with minimal rest. Implementing fast singles on the barbell will keep athletes moving consistently and efficiently. Singles will also help mitigate grip fatigue on rope climbs.
BURN: Metcon (AMRAP – Reps)
10 min AMRAP
1-2-3-4-5. . .
Dumbbell Clean and Jerks (light)
2 Zombie Rope Climbs (or 6 Ring Rows)
Target Reps: 35+ reps (Round of 7)
Minimum Reps before scaling: 20 reps (Round of 5)
Stimulus is steady pacing and moderate intensity across the workout. Athletes will perform ascending reps on clean and jerks with a rope climb following each set. Due to the short workout time, athletes should be prepared to move the entire period with minimal rest. Implementing fast singles on the barbell will keep athletes moving consistently and efficiently. Singles will also help mitigate grip fatigue on rope climbs.