MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
8 min AMRAP
10-sec handstand hold
3-inch worms
5 alt. V-ups (each side)
5 Knees to Elbows
3 Power Cleans or Sandbag Cleans (light and focus on form)
**2. Skill Work**
2 sets
10 PVC Pass Throughs
10 PVC Shoulder Press
10 PVC Overhead Squats
-into-
Athletes will be spending time working on snatch grip push press (back rack) + snatch balance. The purpose of the strength is to build strength and confidence in the overhead position of the receiving position of a snatch. Bars can be taken from the rig but athletes should take care to step back far enough so that bar won’t be dropped into the rig if the lift is missed.
Demo the correct way to bail from a snatch balance both forward and backward.
If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.
**3. Workout Prep**
1 set (with partner)
1 Synchro Wall Walk
4 Synchro Toes to Bar
1 Sandbag Clean (Each)
Weightlifting
Snatch Push Press + Snatch Balance
10-15 Minutes of Practice
– Stay light and focus on form.
Perform from the Squat Rack
During this time we want athletes to establish a proper set up, core engagement, and footwork in the catch position.
Take some time and have athletes just practice with PVC/Empty barbell.
Advance athletes can add weight but stay light (No Maxing)
Focus on pausing in the catch (bottom of overhead squat), strong and active shoulders while driving out of the squat with a tall/stable mid-line.
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Metcon
COMP: Metcon (Time)
AMRAP 3 Minutes
3 Wall Walks
12 Toes to Bar
Max Reps Sandbag Cleans (150/100) or Clean (185/125) (S or P)
-Rest 1 Minute between sets-
*Complete sets until you get to 25 Sandbag Cleans or Cleans
Target number of Reps each set: 10+ Sandbag Cleans
Minimum number of reps before scaling: 8
Goal should be to have at least 1 minute remaining to work on the Sandbag or Bar each amrap.
FIT: Metcon (Time)
AMRAP 3 Minutes
3 Wall Walks
10 Toes to Bar
Max Reps Sandbag Cleans (100/70) or Clean (135/95)
Rest 1 Minute between sets
Complete sets until you get to 25 Sandbag Cleans
Target number of Reps each set: 10+ Sandbag Cleans
Minimum number of reps before scaling: 8
Goal should be to have at least 1 minute remaining to work on the Sandbag or Bar each amrap.
BURN: Metcon (Time)
AMRAP 3 Minutes
3 Inch Worms
12 Hanging Knee Raises
Max Reps Power Cleans (moderate)
Rest 1 Minute between sets
Complete sets until you get to 25 Power Cleans
Target number of Reps each set: 10+ Sandbag Cleans
Minimum number of reps before scaling: 8
Goal should be to have at least 1 minute remaining to work on the Sandbag or Bar each amrap.