MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
3 Sandbag Deadlifts (light/focus on keeping the core tight)
5 Worlds Greatest Stretch (each side)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on snatch balance.
The difference between a heavy single and 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:
10ft Front Rack Walking Lunge (Build in weight)
50ft Sandbag Carry (build in weight)
Weightlifting
Snatch Balance
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
COMP: Metcon (Time)
5 sets:
100’ Dumbbell Front Rack Walking Lunge (35s/25s)
200’ Sandbag Carry (150/100) (Or Farmer Carry 70s/53s)
1:1 work/rest
Target time: 16-18 minutes
Time cap: 20 minutes
STIMULUS and GOALS
The stimulus is moderate/moderate-high effort.
FIT: Metcon (Time)
5 sets (each)
100’ Dumbbell Front Rack Walking Lunge (25s/15s)
200’ Sandbag Carry (100/70) (Or Farmer Carry 53s/36s)
1:1 Work/Rest
Target time: 16-18 minutes
Time cap: 20 minutes
STIMULUS and GOALS
The stimulus is moderate/moderate-high effort.
BURN: Metcon (Time)
5 sets
100’ Walking Lunge
200m Wall Ball Run (20/14)
Target time: 16-18 minutes
Time cap: 20 minutes
STIMULUS and GOALS
The stimulus is moderate/moderate-high effort.