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 performing ascending reps of Clean and Push Jerk beginning at 65% and increasing across 10 total reps at the athletes choosing of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.
3. Workout Prep
2 sets:
5 Wall Balls
10ft Dumbbell Front Rack Lunge
Weightlifting
Clean and Jerk
1 Squat Clean + Push Jerk x 10 sets
(Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *
Cleans are completed as a “Squat Clean”
Power Clean and Jerk
1 Power Clean + Push Jerk x 10 sets
(Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *
Cleans are completed as a Power Clean IF you can not do a Squat Clean
Metcon
COMP: Metcon (Time)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate intensity with a chipper-style approach to this workout. Athletes should complete reps in strategic sets to avoid burnout and to keep moving consistently.
Who is willing to suffer?!
FIT: Metcon (Time)
50 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (14/10)
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate intensity with a chipper-style approach to this workout. Athletes should complete reps in strategic sets to avoid burnout and to keep moving consistently.
Who is willing to suffer?!
BURN: Metcon (Time)
35 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
35 Wall Balls (14/10)
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate intensity with a chipper-style approach to this workout. Athletes should complete reps in strategic sets to avoid burnout and to keep moving consistently.
Who is willing to suffer?!