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 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale).

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, give athletes 5-7 minutes to transition and complete 3×2 Snatch Grip Deadlifts.

**3. Workout Prep**

4 Burpee Box Jump Overs (workout pace)

Weightlifting

Snatch

3 Squat Snatch x 2 sets @80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift

2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

COMP: Metcon (Time)

For Time:

100 Burpee Box Jump Overs (24/20)
TARGET SCORE

Target time: 8-10 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate pacing throughout all reps. Athletes should aim to start with an intensity that they can finish with. Athletes can choose a strategy of going straight through or having planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps).

Regardless of what strategy is being used I want athletes to really push on this. Obviously it won’t be a sprint but, suck it up and try to keep somewhat of a pace.

FIT: Metcon (Time)

For Time:

100 Burpee Box Jump Overs (20/16)
TARGET SCORE

Target time: 8-10 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate pacing throughout all reps. Athletes should aim to start with an intensity that they can finish with. Athletes can choose a strategy of going straight through or having planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps).

Regardless of what strategy is being used I want athletes to really push on this. Obviously it won’t be a sprint but, suck it up and try to keep somewhat of a pace.

BURN: Metcon (Time)

For Time:

100 Burpee Box Jump Overs (20/16)

Can do step up and over with Burn
TARGET SCORE

Target time: 8-10 minutes

Time cap: 15 minutes

STIMULUS and GOALS

Stimulus is moderate pacing throughout all reps. Athletes should aim to start with an intensity that they can finish with. Athletes can choose a strategy of going straight through or having planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps).

Regardless of what strategy is being used I want athletes to really push on this. Obviously it won’t be a sprint but, suck it up and try to keep somewhat of a pace.