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 Power Snatch with a barbell. The reps are performed in singles catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats.
**3. Workout Prep**
1 set
10 Double Unders
3 GHD’s to Parallel + 2 GHD’s
3 KB Swings
Weightlifting
Power Snatch
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets *
Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for consistency in there land position with proper footwork to where they could transition into a squat if needed.
Overhead Squat
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
COMP: Metcon (3 Rounds for time)
3 sets
100 Double Under
25 GHDs (OR 25 V-Ups)
15 Kettlebell Swings (70/53))
– Complete a set every 7 minutes-
Target time: 3:30-4:30
Time cap: 5 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across each set. Athletes should aim to finish in the same time each round or get slightly faster each round. Athletes should be challenged with the pace and cycle of the KB Swings.
Big reps but only 3 sets, push harder than you think on this workout.
FIT: Metcon (3 Rounds for time)
3 sets
80 Double Under
20 GHD’s or V-Ups
15 Kettlebell Swings (53/36)
Complete a set every 7 minutes
Target time: 3:30-4:30
Time cap: 5 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across each set. Athletes should aim to finish in the same time each round or get slightly faster each round. Athletes should be challenged with the pace and cycle of the KB Swings.
Big reps but only 3 sets, push harder than you think on this workout.
BURN: Metcon (3 Rounds for time)
3 sets
100 Single Unders
25 Sit Ups
15 Kettlebell Swings (light)
Complete a set every 7 minutes
Target time: 3:30-4:30
Time cap: 5 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across each set. Athletes should aim to finish in the same time each round or get slightly faster each round. Athletes should be challenged with the pace and cycle of the KB Swings.
Big reps but only 3 sets, push harder than you think on this workout.