MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets or 6 minutes
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
**2. Strength Prep**
10:00 (3RM Hang Snatch)
After Warm Up, you have10 minutes to work up to a Heavy 3 RM. Remember, for 3RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 3RM in 5-6 working sets.
10:00-15:00 (Snatch Deadlift)
Once you reach your 3RM, hit a few practice snatch grip deadlifts and then finish with 3×3 @90% of 1RM. If you don’t have a max, then keep the weight moderate and work on form.
**3. Workout Prep**
1 set
1 Bar Muscle Up or Chest to Bar
2 Power Snatch
2 Burpee over Bar
2 Clean and Jerk
10 Double Unders
Weightlifting
Hang Snatch
Work up to a 3 RM. Hang position is anywhere above the knees, complete unbroken.
Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up set).
Snatch Grip Deadlift
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
Work up to a comfortable heavy set.
Stay tight! focus on keeping hips low, chest high and smooth bar path.
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar
Score is total reps across all rounds.
Target number of Reps each set:
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps
Minimum number of reps before scaling:
Sets 1 & 3: 18+ Reps
Sets 2 & 4: 10 reps
Stimulus is moderate to moderate high intensity.
You will have four 2 min AMRAPs that contain a “buy-in” movement followed by a max rep movement.
Goal should always be to keep Muscle Ups, Power Snatch and Clean & Jerks reps under 60 seconds.
FIT: Metcon (AMRAP – Reps)
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders
Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (95/65)
Max Burpee Over Bar
Rest 2 Minutes
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Double Unders
Rest 2 Minutes
AMRAP 2 Minutes
10 Power Clean and Jerks (95/65)
Max Burpee Over Bar
Score is total reps across all rounds.
Target number of Reps each set:
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps
Minimum number of reps before scaling:
Sets 1 & 3: 18+ Reps
Sets 2 & 4: 10 reps
Stimulus is moderate to moderate high intensity.
You will have four 2 min AMRAPs that contain a “buy-in” movement followed by a max rep movement.
Goal should always be to keep Muscle Ups, Power Snatch and Clean & Jerks reps under 60 seconds.