MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min
Burgener Warm-Up (Snatch) + Skill Transfer
– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their deadlift max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –
**3. Workout Prep**
3 sets (Build in weight)
3 Power Snatch
2 Bar Facing Burpees
Weightlifting
Deadlift
6 x 3 Deadlifts @80% of 1RM
* Complete a set every 90 seconds *
If athletes don’t have a Max then have them use a comfortable weight hat feels, and looks good for all 6 sets.
Make Sure athletes are ready to go 5-10 seconds before the start of the next 90 seconds.
Metcon
COMP: Metcon (Time)
Teams of 2
50 Power Snatch (95/65)
20 Synchro Bar-facing Burpees
30 Power Snatch (135/95)
20 Synchro Bar-facing Burpees
10 Power Snatch (155/105)
20 Synchro Bar-facing Burpees
Target time: 12-14 minutes
Time cap: 16 minutes
I Love Team workouts and I love this one. Athletes will need to smart on weight chosen on the bar that allows for a consistent 1:1 work flow between partners with moderate intensity. Burpees are the lighter fluid for the lungs so don’t light the match early and burn out.
Make sure to partner athletes up with similar strengths for less bar usage.
INDIVIDUAL OPTION – CUT ALL REPS IN 1/2
FIT: Metcon (Time)
Teams of 2
50 Power Snatch (65/45)
15 Synchro Bar-facing Burpees
30 Power Snatch (95/65)
15 Synchro Bar-facing Burpees
10 Power Snatch (115/80)
15 Synchro Bar-facing Burpees