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.