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**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
**3. Workout Prep**
5-3-1 (Build in weight)
Power Snatch
10 Double Unders after each set
Weightlifting
Back Squat
5 x 4 @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 13
40 Double Unders
25 Power Snatch (65/45)
40 Double Unders
20 Power Snatch (75/55)
40 Double Unders
15 Power Snatch (115/85)
40 Double Unders
10 Power Snatch (135/95)
40 Double Unders
5 Power Snatch (155/105)
Target Reps: 271
Minimal number or Reps before scaling: 200
Power Snatch: Athletes will be working with increasing weight on their barbell with a total of 5 increasing weights. The beginning 2 weights should be something that can be done in 10-15 reps touch and go and the 3 ending weights should be something that feels best to do in singles. If athletes request percentages, they should load the bar with: 40%, 50%, 60%, 70%, and 80%. Grip and lower back both have the potential for being HEAVILY taxed in this workout.
FIT: Metcon (AMRAP – Reps)
AMRAP 13
50 Single Unders
25 Power Snatch (45/35)
50 Single Unders
20 Power Snatch (65/45)
50 Single Unders
15 Power Snatch (75/55)
50 Single Unders
10 Power Snatch (115/85)
50 Single Unders
5 Power Snatch (135/95)
Accessory Work
1-Mile Run (Time)
Max Effort 1-Mile Run