MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Fronts
3 Push Press
**2. Strength Prep**
30 minutes
Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are lighter, so the focus will be form and working on transitioning from one lift to the next. Each lift should be given 10-12 minutes to work through their five working sets (60-70%).
This does not include warm-up and transitioning from snatch into clean and jerk.
**3. Workout Prep**
Every 20 seconds (3 sets)
2 Burpee to Bar
Weightlifting
Snatch
Snatch:
Perform 5 singles within 60-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Clean and Jerk
Perform 5 singles within 60-75% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
TARGET SCORE
Target number of Reps: 80+
this workout is so simple and effective that it will always satisfy you no matter what shape your athletes are in. Intensity needs to stay moderate while giving a burst in the last minute with whatever’s left in the tank.
athletes should aim for a set amount of burpees on the minute and see if they can hold all the way through or close too. 12+ on the minute is what we are looking for here so make sure to adjust movement or height for athletes to keep a continuous push.