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 be completing 1 squat snatch @75% of 1RM every 60 seconds for 10 minutes (10 sets).

Use about 5-6 minutes while making sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power snatch.

3. Workout Prep

3 sets:

3 Deadlifts (work up in weight)

3 Box Jumps (work up in height)

Weightlifting

Snatch

1 Squat Snatch x 10 sets @75% of 1RM Snatch

* Complete 1 set every minute for 10 minutes *

Stay at 75% the whole way through. No adding weight!

Metcon

COMP: Metcon (Time)

21-15-9

Deadlifts (275/185)

Box Jumps (30/24)
Target time: 6-8 minutes

Time cap: 12 minutes

Stimulus is moderate pacing throughout. Challenging weight on deadlifts and high box jumps means that athletes should pick a steady pace to work off reps consistently and ensure that there are no missed reps on the box jumps.

This workout is from the 2011 CrossFit Regionals (Central East).

FIT: Metcon (Time)

21-15-9

Deadlifts (225/155)

Box Jumps (24/20)
Target time: 6-8 minutes

Time cap: 12 minutes

Stimulus is moderate pacing throughout. Challenging weight on deadlifts and high box jumps means that athletes should pick a steady pace to work off reps consistently and ensure that there are no missed reps on the box jumps.

This workout is from the 2011 CrossFit Regionals (Central East).

BURN: Metcon (Time)

21-15-9

Deadlifts (155/115)

Box Jumps or step ups(24/20)
Target time: 6-8 minutes

Time cap: 12 minutes

Stimulus is moderate pacing throughout. Challenging weight on deadlifts and high box jumps means that athletes should pick a steady pace to work off reps consistently and ensure that there are no missed reps on the box jumps.

This workout is from the 2011 CrossFit Regionals (Central East).

Accessory Work

Metcon (No Measure)

3 Rounds:

5 Dragon Flag Leg Lifts

:30 L Sit on parallettes (does not have to be unbroken)

20 Alternating Leg V Ups