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
* Focus on footwork and finishing pul
2. Strength Prep
Athletes will be performing 3 Position Squat Clean from the high hang/hang/and floor positions. You should attempt to hang on to the bar until all three positions have been completed. 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, step back far enough from the rig so that the bar can’t accidentally be dropped into it. If you do not have the mobility or are new to the lift, go lighter or perform push press.
3. Workout Prep
2 sets:
10ft Dumbbell Walking Lunge (build in weight)
1 Rope Climb (half way up)
2 Dumbbell Clean and Jerks (build in weight)
Weightlifting
3 Position Squat Clean
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@75% of 1RM Clean & Jerk)
Push Jerk
3 Push Jerk x 3 sets (@80% of 1RM Clean and Jerk)
Metcon
COMP: Metcon (Time)
126ft Front Rack Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
2 Rope Climbs
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Dumbbell Walking Lunge (50s/35s)
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate steady intensity. You should be prepared for grip and legs to begin to break down as rounds go on. Be strategic and methodical through the rope and dumbbells while staying steady on the lunge. You should intentionally use the time between stations to take deep recovery breaths in preparation for the movement or round.
FIT: Metcon (Time)
126ft Front Rack Dumbbell Walking Lunge (35s/25s)
-into-
3 Rounds
1 Rope Climb
12 Dumbbell Clean and Jerks (35s/25s)
42ft Front Rack Dumbbell Walking Lunge (35s/25s)
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate steady intensity. You should be prepared for grip and legs to begin to break down as rounds go on. Be strategic and methodical through the rope and dumbbells while staying steady on the lunge. You should intentionally use the time between stations to take deep recovery breaths in preparation for the movement or round.
BURN: Metcon (Time)
126ft Walking Lunge
-into-
3 Rounds
3 Zombie Rope Climbs
12 Alternating Dumbbell Clean and Jerks (light)
42ft Walking Lunge