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%