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 1 Snatch with a barbell. The reps are Squats 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 3×3 Snatch Grip Deadlifts.
**3. Workout Prep**
2 sets
5/4 Calorie Bike Erg
4 Kettlebell Swings (add weight each set)
2 Strict Handstand Push Ups
Weightlifting
Snatch
1 Squat Snatch x 3 sets @85-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
3 Snatch Grip Deadlifts x 3 sets @100% of 1RM Snatch
* Rest 60-90 seconds between sets *
After the Squat Snatches, athletes will transition right into the deadlifts. They will use 3 sets of 3 Snatch Grip Snatches (Snatch set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
12/10 cal Echo Bike
Kettlebell Swings (53/35)
5 Strict Handstand Push up
TARGET SCORE
Target number of Rounds: 6-8 Rounds
Minimum number of Rounds before scaling: 5
Stimulus for workout is moderate pacing across entire workout. Athletes should settle in to a comfortable pace and be prepared to apply highest efforts on Strict Handstand (as this is the only movement with the potential for burnout).
FIT: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10/8 Cal Echo Bike
10 Kettlebell Swings (35/25)
5 Handstand Push up
TARGET SCORE
Target number of Rounds: 6-8 Rounds
Minimum number of Rounds before scaling: 5
Stimulus for workout is moderate pacing across entire workout. Athletes should settle in to a comfortable pace and be prepared to apply highest efforts on Strict Handstand (as this is the only movement with the potential for burnout).
BURN: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10/8 Cal Echo Bike
10 Kettlebell Swings (35/25)
5 Double DB Strict Press (challenging weight)
TARGET SCORE
Target number of Rounds: 6-8 Rounds
Minimum number of Rounds before scaling: 5
Stimulus for workout is moderate pacing across entire workout. Athletes should settle in to a comfortable pace and be prepared to apply highest efforts on Strict Handstand (as this is the only movement with the potential for burnout).