MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 3 Minutes on Assault Bike
2. Hip Halo Activation or Bands
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Burgener Warm up Snatch
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”
4. Workout Prep
3 sets (Building to opening weight)
15 Second Bike (workout pace)
2 Power Snatch
Metcon
COMP: Metcon (6 Rounds for time)
Every 3:00 (6 sets)
– 0:00 – 3:00
15/12 Calorie Assault Bike
15 Power Snatch (65/45)
– 3:00 – 6:00
15/12 Calorie Assault Bike
12 Power Snatch (75/55)
– 6:00 – 9:00
15/12 Calorie Assault Bike
9 Power Snatch (95/65)
– 9:00 – 12:00
15/12 Calorie Assault Bike
6 Power Snatch (115/80)
– 12:00 – 15:00
15/12 Calorie Assault Bike
3 Power Snatch (135/95)
– 15:00 – 18:00
15/12 Calorie Assault Bike
Max Power Snatch (155/105)
Score is time each round. Put the number of snatches from round 6 in the notes.
Goal is to be off the bike in under a minute.
Your rest is the time remaining before the next 3 minute interval after your last snatch.
The last round of snatches will be heavy. DO NOT RUSH. If you only get one then you only get one.
FIT: Metcon (6 Rounds for reps)
6 sets
AMRAP 2
12/10 Calories Assault Bike
Max Alternating Dumbbell Snatch 35/20
– rest 1:00 between sets –
Push the pace on the bike and work on your DB transitions. You get a 1 minute break between sets so work the entire 2 minutes!
Score is number of DB Snatches each round.
Accessory Work
Metcon (No Measure)
10 min double under practice
OR
Every min for 10 minutes
35 doubles unders
1 min quad smash (each side)
1 min foam roll upper back
1 min foam roll glutes