MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-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

You will work back and forth on In the Hole Front Squats and Strict Chin-ups. Squats are heavy singles between 80-90% (stay within the range). Setup up a bar on spotter arms at the bottom position of their front squat ROM. Athletes will pull themselves into place, build tension, and stand the bar up. The bar will be returned to the starting platform…DO NOT DROP BAR ONTO SPOTTER ARMS.

If you are not able to perform weighted pull-ups, perform strict pull-ups for quality or banded pull-ups with as little assistance as possible to complete 5 x 5 on reps.

3. Workout Prep

3 sets:

2 Snatch (increase weight)

2 Bar Facing Burpees

Weightlifting

Front Squat

1 In the Hole Front Squat x 5 sets @ 80-90% of 1RM

* Rest as needed between sets *

Weighted Chin Ups

Strict Weighted Chin Up (Supinated)

2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM

* Rest as needed between sets *

Metcon

COMP: Metcon (Time)

For Time:

12-9-6-3

Squat Snatch (135/95)

24-18-12-6

Burpee over Bar
TARGET SCORE

Target time: 7-9 minutes

Time cap: 12 minutes

STIMULUS and GOALS

The stimulus is moderate intensity. Athletes will find a pace that can be maintained on the barbell and the burpees throughout this workout.

Similar to past workouts, the focus is on performing high-skilled movements under heavy duress. Athletes need to focus on their breathing and pacing to avoid missing lifts

FIT: Metcon (Time)

For Time:

12-9-6-3

Squat Snatch (115/80)

18-15-12-9

Burpee over Bar
TARGET SCORE

Target time: 7-9 minutes

Time cap: 12 minutes

STIMULUS and GOALS

The stimulus is moderate intensity. Athletes will find a pace that can be maintained on the barbell and the burpees throughout this workout.

Similar to past workouts, the focus is on performing high-skilled movements under heavy duress. Athletes need to focus on their breathing and pacing to avoid missing lifts

BURN: Metcon (Time)

For Time:

12-9-6-3

Squat Snatch (95/65) or db snatch (24-18-12-6)

18-15-12-9

Burpee over Bar
TARGET SCORE

Target time: 7-9 minutes

Time cap: 12 minutes

STIMULUS and GOALS

The stimulus is moderate intensity. Athletes will find a pace that can be maintained on the barbell and the burpees throughout this workout.

Similar to past workouts, the focus is on performing high-skilled movements under heavy duress. Athletes need to focus on their breathing and pacing to avoid missing lifts

Accessory Work

ABS: Metcon (No Measure)

Sit Ups 4×30

Seated Knee Tuck 4×15

V-Ups 4×10

Jack Knife 4×10

Plank 4×30 Seconds

Butterfly Sit Ups 4×25

Sprinter Sit Ups 3×15 Each Leg

Mountain Climbers 4×30 Seconds

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