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 (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-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 8-10 minutes completing 3 sets of 3 Snatch with a barbell. The reps are performed in singles as a squat snatch.
Athletes are going off of their Heavy Single from Week 1.
Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Snatch is complete, transition directly into 3×3 Snatch Grip Deadlifts. Take 5-7 minutes.
**3. Workout Prep**
2 sets (add weight)
5/4 Calorie Row
2 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
Weightlifting
Snatch
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch from MONDAY
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
COMP: Metcon (2 Rounds for time)
21-15-9 (16-12-8 women’s calories)
Calorie Row OR SkiErg
9-7-5
Alternating Dumbbell Snatch (55/35)
-@10:00-
45 Calorie Row OR SkiErg (36 women’s calories)
15 Alternating Dumbbell Snatch (55/35)
Target time for both workouts: 4-5 minutes
Time cap for both workouts: 7 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity across each workout. Athletes should adjust intensity on row and dumbbell as reps increase where effort can stay steady across workout. 3 minute rest (at least) between metcons should allow for athletes to approach each workout with a strong effort. Goal should be to match or get somewhat similar times on the two workouts.
FIT: Metcon (2 Rounds for time)
21-15-9 (16-12-8 women’s calories)
Calorie Row OR SkiErg
9-7-5
Alternating Dumbbell Snatch (35/20)
-@10:00-
45 Calorie Row OR SkiErg (36 women’s calories)
15 Alternating Dumbbell Snatch (35/20)
Target time for both workouts: 4-5 minutes
Time cap for both workouts: 7 minutes
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity across each workout. Athletes should adjust intensity on row and dumbbell as reps increase where effort can stay steady across workout. 3 minute rest (at least) between metcons should allow for athletes to approach each workout with a strong effort. Goal should be to match or get somewhat similar times on the two workouts.
BURN: Metcon (2 Rounds for time)
15-12-9 (12-10-8 women’s calories)
Calorie Ski
Alternating Dumbbell Snatch (light)
@10:00
36 Calorie Ski (30 women’s calories)
Alternating Dumbbell Snatch (light)