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:
3 Back Squats (build in weight)
2 Bar Facing Burpees
10 Double Unders
Weightlifting
Power Clean + Hang Power Clean + Push Jerk
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
* Work up to a Heavy, Unbroken set
Metcon
COMP: Metcon (Time)
21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-
Target time: 7-9 minutes
Time cap: 14 minutes
Large Class Target Time: 10-12 minutes
Large Class Time Cap: 15 minutes
Stimulus is moderate pacing across the entire workout. You will need to focus on controlling your heart rate through squats and burpees in order to stay aggressive on the jump rope. Workout is scored by total time.
Methodical and strategic pacing will need to be on point for this heart pounder. You should try and stay as close to non-stop as possible.
FIT: Metcon (Time)
21-15-9
Back Squat (115/80)
Bar Facing Burpee
-50 Double Unders after each set-
Target time: 7-9 minutes
Time cap: 14 minutes
Large Class Target Time: 10-12 minutes
Large Class Time Cap: 15 minutes
Stimulus is moderate pacing across the entire workout. You will need to focus on controlling your heart rate through squats and burpees in order to stay aggressive on the jump rope. Workout is scored by total time.
Methodical and strategic pacing will need to be on point for this heart pounder. You should try and stay as close to non-stop as possible.
BURN: Metcon (Time)
21-15-9
Dumbbell Front Squat (light)
Up Downs
-50 Single Unders after each set-