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?!