MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Assault/Echo Bike (each pace)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Snatch Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Power Snatch

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 TOUCH AND GO Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.

**3. Workout Prep**

2 sets

30 secs (mod-fast)

30 secs (slow recovery)

– Have athletes build on pace into their second set and see how many calories they can get in 30 seconds. Scaling needs to be implemented if they are struggling to get even close to 15/12 calories.-


Power Snatch

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 10 sets of 5 Touch and Go reps


COMP: Metcon (Time)

Every min (10 minutes)

15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
Time will be slowest round. Aim for consistency!

FIT: Metcon (Time)

Every min (10 minutes)

12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
Time will be slowest round. Aim for consistency!

BURN: Metcon (Calories)

10 sets

30 Second Max Calorie Bike

30 Second rest
Score is total calories achieved during the 10 rounds.