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 Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.
3. Workout Prep
2 sets:
4 Box Step Ups
4 Toes to Bar
4 Front Squats
Weightlifting
1 REP MAX
Clean and Jerk (Find your 1RM Clean and PUSH jerk
Try to reach a 1RM in 6-8 working sets)
Metcon
COMP: Metcon (Time)
4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (95/65)
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus is moderate, steady pacing across all rounds. Athletes should aim to establish a pace in the initial round that can be maintained across all following rounds. Volume on all movements is moderate, but don’t let that fool you. The legs are going to take a pounding with the step up to squat combo.
Calm and smooth. Try and recover on the step ups.
Box Step Ups: Pacing on these needs to be smooth and non-stop since the majority of the time will be lost on this station. Step-ups must be alternated with each leg. Athletes must show full extension at the top of the rep, both feet must make contact with the top of the box, and both feet must make contact with the floor in between reps.
FIT: Metcon (Time)
4 rounds
25 Box Step ups (20’’/16’’)
20 Knees to Elbows (Or 15 Toes to Bar)
15 Front Squats (75/55)
Target time: 13-15 minutes
Time cap: 18 minutes
Stimulus is moderate, steady pacing across all rounds. Athletes should aim to establish a pace in the initial round that can be maintained across all following rounds. Volume on all movements is moderate, but don’t let that fool you. The legs are going to take a pounding with the step up to squat combo.
Calm and smooth. Try and recover on the step ups.
Box Step Ups: Pacing on these needs to be smooth and non-stop since the majority of the time will be lost on this station. Step-ups must be alternated with each leg. Athletes must show full extension at the top of the rep, both feet must make contact with the top of the box, and both feet must make contact with the floor in between reps.