MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
Burgener Warm-Up: (1) the Down and Up; (2) Elbows High and Outside; (3) Muscle Snatch; (4) Snatch Drops; and (5) Snatch Lands
The five skill transfer exercises are: snatch push press, overhead squat, pressing snatch balance, heaving snatch balance, and snatch balance.
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
**2. Strength Prep**
Athletes will spend 10 minutes building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts.
The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.
**3. Workout Prep**
1 set
2 GHD’s Parallel + 2 Full GHD’s
1 Rope Climb
10 Double Unders
Weightlifting
Snatch (1×1)
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
How to approach the lifts
All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
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Metcon
COMP: Metcon (5 Rounds for time)
5 Sets
Min 1: 15 GHD Sit ups (OR 20 V-Ups)
Min 2: 2 Rope Climbs (OR 10 Burpee Pull-Ups)
Min 3: 60 Double Unders
Min 4: Rest
*Record 5 scores – Score consists of time to complete GHD + Rope Climb + Double Unders in a single set
example: GHDs :45, RC : 30, DU : 45 = 2:00 score for 1st set.
Stimulus is moderate pacing across each minute.
Target time each set: 1:30 – 2 minutes (time for GHDs + Rope Climbs + Double Unders)
Time cap for each movement: 50 seconds (i.e. If 60 Double Unders take you more than 50 seconds, stop at the 50 second mark)
FIT: Metcon (5 Rounds for time)
5 Sets
Min 1: 20 Abmat Sit ups
Min 2: 5 Zombie Rope Climbs or 10 Strict Banded Pull Ups
Min 3: 60 Single Unders
Min 4: Rest
Stimulus is moderate pacing across each minute.
Target time each set: 1:30 – 2 minutes (time for GHDs + Rope Climbs + Double Unders)
Time cap for each movement: 50 seconds (i.e. If 60 Double Unders take you more than 50 seconds, stop at the 50 second mark)