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 10-12 minutes building to a heavy single on snatch. The rep is performed as a squat or power snatch (if needed to scale).
The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
10 Double Unders
5 GHDs
Weightlifting
Snatch
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
COMP: Metcon (Time)
3 rounds:
21 Deadlifts (185/125)
63 Double Unders
21 GHD’s
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus for this one is moderate pacing throughout rounds. Athletes should stay with a pace that is repeatable across all 3 rounds. They should not be tempted into starting out too hot, which can result in burning out towards the last round.
FIT: Metcon (Time)
3 rounds:
21 Deadlifts (155/105)
42 Double Unders
21 V-Ups
Target time: 8-10 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus for this one is moderate pacing throughout rounds. Athletes should stay with a pace that is repeatable across all 3 rounds. They should not be tempted into starting out too hot, which can result in burning out towards the last round.
BURN: Metcon (Time)
3 rounds:
21 Deadlifts (135/95)
63 Single Unders
21 V-Ups
Accessory Work
Metcon (No Measure)
3 Rounds
5 Windshield Wipers (hold onto pole or rig)
10 Alternating leg V Ups (each leg)
20 AbMat sit ups w/Wall Ball Overhead