MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warm-up or Banded 7’s
-into-
5 min AMRAP
100m Row
5 Muscle Snatch (empty bar)
5 Snatch Push Press
5 Power Snatch
**2. Strength Prep**
– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
2 sets
8/6 Calorie Row (workout pace)
3 Power Snatch ( add weight each set)
Weightlifting
Shoulder Press
3 Shoulder Press x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
Metcon
COMP: Metcon (Time)
For time:
30/24 Cal. Row
30 Power Snatches (135/95)
30/24 Cal. Row
(RX+ 155/105)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate across the entire workout. Athletes should find a pace that they can maintain throughout this workout and only push this pace when reaching the final row.
This workout is all about the Power Snatch, the row is there just to annoy you and get the heart rate primed.
FIT: Metcon (Time)
For time:
24/20 Cal. Row
30 Power Snatches (115/85)
24/20 Cal. Row
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate across the entire workout. Athletes should find a pace that they can maintain throughout this workout and only push this pace when reaching the final row.
This workout is all about the Power Snatch, the row is there just to annoy you and get the heart rate primed.
Accessory Work
Metcon (No Measure)
3 Sets:
10 Bulgarian Split Squats (R/L)
20 Glute Bridges w/hip halo (2 sec pause at the top)
1:00 Wall Sit Hold