MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
2. Movement Prep
3 sets:
6 Russian Box Step Ups (Each Side)
10 Scap Pull Ups
10 Kip Swings
5 Toes to Bar
4. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
Metcon
COMP: Metcon (Time)
Teams of 2
30 rounds
2 Squat Snatch (135/95) (1 each)
4 Synchro Toes to Bar
8 Synchro Box Step Ups (24/20)
FIT: Metcon (Time)
Teams of 2
30 rounds
2 Power Snatch (95/65) (1 each)
4 Synchro Knees to Elbows
8 Synchro Box Step Ups (20/16)