MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
7 min AMRAP
1 round of Rowling
(5 max burpee penalty)
4 Power Snatch (empty bar – build across)
5 Down Dog/Seal Pose Transitions
2. Workout Prep
1 set:
100m Row
5 Power Snatch
Metcon
COMP: Metcon (AMRAP – Reps)
3:00 Amrap (4 sets)
500/425m Row
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-
TARGET SCORE
Target number of reps each set:
Set 1: 25+ Reps
Set 2: 20+ Reps
Set 3: 15+ Reps
Set 4: 10+ Reps
Minimum number of reps before scaling
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 5 Reps
Score is total reps across the 4 rounds.
STIMULUS and GOALS
The stimulus is steady pacing on the rower and push pace on the barbell.
Power Snatch: Athletes should choose ascending weights for each set starting with roughly 40% of their one rep for the first set and ending the last set with roughly 70% of their one rep.
Athletes should plan on performing touch and go reps with lighter weight and move to fast singles back and forth as the barbell gets heavier.
FIT: Metcon (AMRAP – Reps)
3:00 Amrap (4 sets)
500/425m Row
Max Power Snatch
Set 1: 75/55
Set 2: 95/65
Set 3: 115/80
Set 4: 135/95
Rest 1:00 between sets
TARGET SCORE
Target number of reps each set:
Set 1: 25+ Reps
Set 2: 20+ Reps
Set 3: 15+ Reps
Set 4: 10+ Reps
Minimum number of reps before scaling
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 5 Reps
Score is total reps across the 4 rounds.
STIMULUS and GOALS
The stimulus is steady pacing on the rower and push pace on the barbell.
Power Snatch: Athletes should choose ascending weights for each set starting with roughly 40% of their one rep for the first set and ending the last set with roughly 70% of their one rep.
Athletes should plan on performing touch and go reps with lighter weight and move to fast singles back and forth as the barbell gets heavier.
BURN: Metcon (AMRAP – Reps)
3:00 Amrap (4 sets)
400/350m Row
Max Power Snatch
Set 1: 40% of 1RM
Set 2: 50%
Set 3: 60%
Set 4: 70%
Rest 1:00 between sets
STIMULUS and GOALS
The stimulus is steady pacing on the rower and push pace on the barbell.
Power Snatch: Athletes should choose ascending weights for each set starting with roughly 40% of their one rep for the first set and ending the last set with roughly 70% of their one rep.
Athletes should plan on performing touch and go reps with lighter weight and move to fast singles back and forth as the barbell gets heavier.
Accessory Work
OBL: Metcon (No Measure)
Oblique Crunch 3×30
Bicycles 3×45 Seconds
Russian Twists 3×25
Bent Knee Wipers 3×15 (Each Way)
Alt. Lunge Rotation 3×15 (Each Way)
Half Kneeling Rotational Chop 3×10 (Each Way)
Side Planks 3×45 Seconds (2 Sets) Each Way
Cross Mountain Climbers 3×45 Seconds