MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7 min AMRAP
30 sec. Easy row
3 Inch Worm into a deep squat
5 box step-ups (each side)
3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)
**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy set of 2 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward. Demo to athletes how to “absorb” the bar into the back rack by dipping as the bar comes back down from the previous push press.
**3. Workout Prep**
1 set
2 Burpee Box Jump Overs
5/4 Calorie Row
3 Power Snatch (Touch and Go)
Weightlifting
Snatch Push Press + OHS
6 sets of 2 Snatch Push Press + 1 Overhead Squat:
– Over 6 sets work up to a heavy in 10-12 minutes
Metcon
COMP: Metcon (Time)
For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate to moderate/high intensity. Volume of reps across all movements is on the low/medium side meaning athletes can push the pace throughout this workout but should be careful that they don’t push to a pace that can’t be maintained on the back half of this workout after the snatches.
FIT: Metcon (Time)
For time:
20 Burpee Box Jump Overs (20″/16″)
20/16 Calorie Row
30 Power Snatch (75/55)
20/16 Calorie Row
20 Burpee Box Jump Overs (20″/16″)
Target time: 10-12 minutes
Time cap: 15 minutes
Accessory Work
Metcon (Time)
3 Rounds:
30 Air Squats
20 Push Ups
10 V-Ups