MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (Light/Moderate Pace)
-Into-
Crossover symmetry warmup or Banded 7’s
-into-
Burgener Warmup
+
Skill Transfer Warmup
**2. Workout Prep**
5 min
Build weight on snatch
Metcon
COMP: Metcon (AMRAP – Reps)
15 min Amrap
30 Snatch (75/55)
30 Snatch (95/65)
30 Snatch (115/80)
Max Snatches (135/95)
* Athletes may Power or Squat
Approximate weight should follow: 40%, 55-60%, 70%, 80%
1st Bar: Touch and go looking to hit 10+ reps at a time.
2nd Bar: Fast Singles completing 1 rep every 3-5 seconds
3rd Bar: Smooth singles trying to complete a rep every 5-10 seconds
Last bar: 1 rep every 20-30 seconds while being mindful of when to lift.
FIT: Metcon (AMRAP – Reps)
15 min Amrap
30 Snatch (55/45)
30 Snatch (75/55)
30 Snatch (95/65)
Max Snatches (115/80)
* Athletes may Power or Squat
Approximate weight should follow: 40%, 55-60%, 70%, 80%
1st Bar: Touch and go looking to hit 10+ reps at a time.
2nd Bar: Fast Singles completing 1 rep every 3-5 seconds
3rd Bar: Smooth singles trying to complete a rep every 5-10 seconds
Last bar: 1 rep every 20-30 seconds while being mindful of when to lift.
Accessory Work
Metcon (No Measure)
3 Rounds
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL’s (each)
You will have time for the accessory work!
Glute Ham Raise
https://www.youtube.com/watch?v=fXiF_pazD1w&list=PLNmWOCEX1SUY-EKMQDfjEFvx2QJ9XvxKo&index=34
Bulgarian Split Squat
https://www.youtube.com/watch?v=EZ1n-vRtkEI&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=11
Single Leg BB RDL
https://www.youtube.com/watch?v=9Olk_5wPleg&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=11