MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3 Rounds

1 round of rowling (Max 5 penalty burpees)

3 Inch Worms + Seal pose

30 single unders

5 Power Snatch (empty bar – build across)

**2. Workout Prep**

1 set

20 sec. Row

4 Burpee Over Rower

**3. Strength Prep**

2 sets (empty bar)

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

– into –

Build up to opening Snatch wave weight

Metcon

COMP: Metcon (2 Rounds for time)

2 Sets (1 Set every 10 Minutes)

40/32 Calorie Row

30 Lateral Burpee Over Rower
Target time each set: 4:30-6 minutes

Time cap: 7 minutes on the first set, 10 minutes on 2nd set

You will input your two completion times.

Lateral Burpees over Rower: Athletes are allowed to face or side straddle the rower. A completed rep is the burpee + jump over the rower. Warn athletes to make sure that the seat has returned all the way forward before jumping because it’s not uncommon for athletes to trip over the seat. Movement can be modified to stepping over the rower rather than jumping.

FIT: Metcon (2 Rounds for time)

2 Sets (1 Set every 10 Minutes)

30/24 Calorie Row

20 Lateral Burpee Over Rower
Target time each set: 4:30-6 minutes

Time cap: 7 minutes

Lateral Burpees over Rower: Athletes are allowed to face or side straddle the rower. A completed rep is the burpee + jump over the rower. Warn athletes to make sure that the seat has returned all the way forward before jumping because it’s not uncommon for athletes to trip over the seat. Movement can be modified to stepping over the rower rather than jumping.

Weightlifting

Front Squat + Back Squat

Front Squat + Back Squat
5 Sets:

1 Front Squat + 2 Back Squats

Set 1: 80% of 1RM Front Squat

Set 2: 80%

Set 3: 85%

Set 4: 85%

Set 5: 90%