MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
-into-
6 min AMRAP
10 alt. DB Snatch (light weight – focus on transition)
5 Scap Pullups
5 Down Dog/Seal Pose Transitions
3 Up-Downs
**2. Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight second set)
2 Burpees Over Dumbbell
4 Pull Ups
– rest 30 seconds between sets –
Metcon
COMP: Metcon (Time)
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull-ups
-Rest 5:00-
For Time:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull-ups
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
The stimulus for today’s workout is keeping a moderate intensity with consistent pacing. Both workouts have equal reps; the first workout is broken up in rounds with a decreasing rep scheme, while the second is chipper style. Athletes should aim to find a smooth pace that allows for non-stop work and avoids going max effort on the first workout.
Athletes goal should be to see if they can get similar times on the 2 workouts.
FIT: Metcon (Time)
21-15-9
Alternating Dumbbell Snatch (35/25)
Burpee over Dumbbell
Jumping Pull-ups
Rest 5:00-
For Time:
45 Alternating Dumbbell Snatch (35/25)
45 Burpee over Dumbbell
45 Jumping Pull-ups
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Accessory Work
ROMWOD (No Measure)
ROMWOD
SEIZE IT – SHORT
DB Bench Press
Can be done in the back after calss.
4 sets: 10 reps
*Build to a moderate weight and stay the same across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing the set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.