MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will be performing 3 Position Squat Clean from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each clean (resetting feet after each lift before bringing the bar back down for the next position). Push Jerk can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so that the bar can’t accidentally be dropped into it. If athletes do not have the mobility or are new to the lift, then have them go lighter or perform push press.
3. Workout Prep
3 sets:
5 Push Ups (Build to handstand push up/strict)
1 Squat Clean (build in weight)
3 Pull ups (build to chest to bar/Bar Muscle up)
Weightlifting
3 Position Squat Clean (1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *)
Athletes will have to deadlift the weight up and then descend to the high hang before beginning.
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the complex is completed
Push Jerk (1 Push Jerk x 3 sets (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets )
Keep a vertical torso during the dip with elbows staying in front of the bar.
Dip should be controlled (not dropped into) with bending of the hips and knees. Once athletes sink 2-3 inches, we want a rocket ship out of the dip into the drive.
Reach triple extension (ankles, knees, hips) before punching the bar overhead while dropping underneath the bar.
Quick feet, fast hips!
Metcon
COMP: Metcon (3 Rounds for time)
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups
At 6:00
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups
At 12:00
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups
Cap at 18:00
If an athlete finishes before the time domain, they must rest until the next starting time. If an athlete fails to complete the work by the time, their workout turns into an 18 min amrap. Score is total time or 18 minutes + reps remaining in seconds.
FIT: Metcon (3 Rounds for time)
15 Push-ups
15 Squat Cleans (75/55)
15 Push-ups
25 Pull-ups
At 6:00
10 Handstand Push-ups
10 Squat Cleans (115/80)
10 Handstand Push-ups
15 Chest to Bar Pull-ups
At 12:00
8 Strict Handstand Push-ups
5 Squat Cleans (155/105)
8 Strict Handstand Push-ups
8 Bar Muscle Ups
If an athlete finishes before the time domain, they must rest until the next starting time. If an athlete fails to complete the work by the time, their workout turns into an 18 min amrap. Score is total time or 18 minutes + reps remaining in seconds.
BURN: Metcon (3 Rounds for time)
12 Push-ups
12 Power Cleans (65/45)
12 Push-ups
20 Ring Rows
At 6:00
10 Push Ups
10 Power Cleans (95/65)
10 DB Push Press (35/25)
15 Pull-ups
At 12:00
8 Push-ups
8 Power Cleans (115/80)
8 DB Strict Press (35s/25s)
8 Chest to Bar
If an athlete finishes before the time domain, they must rest until the next starting time. If an athlete fails to complete the work by the time, their workout turns into an 18 min amrap. Score is total time or 18 minutes + reps remaining in seconds.