MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
– into-
Burgener Warm-Up (Snatch)
+
Skill Transfer
*Use empty bar or PVC Pipe
**2. Workout Prep**
3 sets
Set 1:
5 Ring Rows
1 Squat Snatch + 3 Overhead Squats (light)
Set 2:
5 Jumping Pull-Ups
1 Squat Snatch + 2 Overhead Squats (little heavier)
Set 3:
5 Pull-Ups
1 Squat Snatch + 1 Overhead Squats (Workout weight)
Metcon
COMP: Metcon (Time)
For time:
21 Overhead squat (95/65)
42 Pull-ups
15 Overhead squat (95/65)
30 Pull-ups
9 Overhead squat (95/65)
18 Pull-ups
Target time: 8-10 minutes
Time cap: 14 minutes
The stimulus is moderate intensity while keeping a mindful watch on the increasing shoulder fatigue. Arms stay overhead for the entire workout, so athletes need to be smart on when to brake and push.
FIT: Metcon (Time)
For time:
21 Overhead squat (75/55)
30 Pull-ups
15 Overhead squat (75/55)
24 Pull-ups
9 Overhead squat (75/55)
18 Pull-ups
Target time: 8-10 minutes
Time cap: 14 minutes
The stimulus is moderate intensity while keeping a mindful watch on the increasing shoulder fatigue. Arms stay overhead for the entire workout, so athletes need to be smart on when to brake and push.
BURN: Metcon (Time)
For time:
21 Front Squats (75/55)
30 Ring Rows
15 Front Squats (75/55)
20 Ring Rows
9 Front Squats (75/55)
10 Ring Rows
Target time: 8-10 minutes
Time cap: 14 minutes
The stimulus is moderate intensity while keeping a mindful watch on the increasing shoulder fatigue. Arms stay overhead for the entire workout, so athletes need to be smart on when to brake and push.
Accessory Work
Metcon (No Measure)
5 sets
Advanced:
1-minute Handstand Hold
1-minute Plank (elbows)
Intermediate:
30-45 Second Handstand Hold
30-45 Second Plank (elbows)
Beginner:
30-45 Second Overhead Barbell Hold
30-45 Second Plank from the knees (elbows)