MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
-into-
3 sets (Empty Bar or PVC)
10 Dynamic Squat Stretch
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
**2. Skill Work**
Athletes will be working up in weight this week to a heavy 2 snatch grip push press (back rack) + 1 snatch balance in 5 working sets. The purpose of this is to build strength and confidence in the overhead/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**
After Strength have athletes strip their bar down and begin immediately setting and prepping for Squat Clean Thrusters.
2 sets (Empty Bar)
3 Muscle Cleans
3 Front Squats
3 Push Press (Open Hand/Close Hand)
– into –
Have athletes hit some ghd’s and rope climbs between working up in weight and getting set up.
Weightlifting
Snatch Push Press + Snatch Balance
2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets
* 10-15 minutes *
From the Rack
Metcon
COMP: Metcon (Time)
40 GHDs (OR 40 V-Ups)
10 Rope Climbs (or 30 Burpee Pull-Ups)
10 Squat Clean Thrusters (165/110)
TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes
FIT: Metcon (Time)
30 V-Ups
8 Rope Climbs or 24 burpee pull ups
10 Squat Clean Thrusters (135/95)
TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes
BURN: Metcon (Time)
20 V-Ups
15 Burpee Jumping Pull-Ups
10 Power Clean + Push Press (moderate)
TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes