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 Pressing Snatch Balance (My favorite)
**2. Skill Work**
Athletes will be working up in weight this week to a heavy 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.
If athletes cannot overhead squat due to mobility restrictions, you should have them push press + push jerk from the back rack.
**3. Workout Prep**
3 sets
100m Row (at workout pace)
10 Double Unders
2 Shoulder to Overhead (Build in weight and on set 3 perform 1 rep top weight)
Weightlifting
Snatch Push Press + Snatch Balance
10-15 Minutes working up in weight
1 Snatch Push Press + 1 Snatch Balance x 5 working sets
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.
Athletes who are comfortable are working up to a moderate-heavy weight in 5 working sets (not counting warm up sets).
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.
Metcon
COMP: Metcon (Time)
3 sets (Rest 1:1 b/t sets)
300/250m Row
50 Double Unders
5 Shoulder to Overhead (135/95)
3 Shoulder to Overhead (155/105)
1 Shoulder to Overhead (185/125)
Target time each set: 2:15 2:30
Time cap each set: 3 minutes
Stimulus is moderate pacing on row and double unders and consistent technique application during increasingly Shoulder to Overhead.
FIT: Metcon (Time)
3 sets (1:1)
250/200m Row
40 Double Unders
Shoulder to Overhead
5-3-1
5 Shoulder to Overhead (115/80)
3 Shoulder to Overhead (135/95)
1 Shoulder to Overhead (155/105)
Target time each set: 2:15 2:30
Time cap each set: 3 minutes
Stimulus is moderate pacing on row and double unders and consistent technique application during increasingly Shoulder to Overhead.
BURN: Metcon (Time)
3 sets (1:1)
250/200m Row
60 Single Unders
Shoulder to Overhead
5-3-1
5 Shoulder to Overhead (50% of 1RM)
3 Shoulder to Overhead (60%of 1RM)
1 Shoulder to Overhead (70% of 1 RM)
Target time each set: 2:15 2:30
Time cap each set: 3 minutes
Stimulus is moderate pacing on row and single unders and consistent technique application during increasingly Shoulder to Overhead.