MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Tabata Assault Bike (8 sets)

20 seconds on/10 seconds off

-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. Workout Prep

2 sets:

5/4 Calorie Assault Bike (workout pace)

2 Power Snatch (build in weight)

Metcon

COMP: Metcon (Time)

5 sets: (work/rest is 1:1)

10/8 Calorie Echo Bike

6 Power Snatch (135/95)

10/8 Calorie Echo Bike
TARGET SCORE

Target time each set: 1:40-2:00

Time cap each set: 2:30 minutes

Score is total time including rest

FIT: Metcon (Time)

5 sets: (work:rest is 1:1)

9/7 Calorie Echo Bike

6 Power Snatch (115/80)

9/7 Calorie Echo Bike
TARGET SCORE

Target time each set: 1:40-2:00

Time cap each set: 2:30 minutes

Score is total time including rest

BURN: Metcon (Time)

5 sets: (1:1)

9/7 Calorie Echo Bike

10 Alternating Dumbbell Snatch (35/20) or 6 Power Snatch @ 60% of athletes 1rm.

9/7 Calorie Echo Bike
TARGET SCORE

Target time each set: 1:40-2:00

Time cap each set: 2:30 minutes

Score is total time including rest

Accessory Work

Metcon (AMRAP – Rounds and Reps)

2 Sets:

AMRAP 4:00

40 Mountain Climber Twists (total)

20 Sit Ups

-Rest 3:00 B/T sets-
Mountain Climber Twists – knee to opposite elbow

You have 4 minutes to complete as many rounds and reps as possible of the following movements.

1 Round is:

40 Mountain Climber Twists (total)

20 Sit Ups

You will rest for 3:00 and then complete this again.