MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep 2. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal snatch high pull and work on the pull under.
3. Workout Prep
3 sets:
5 KB Squats (build in weight)
10 Double Unders
Weightlifting
Snatch + OHS
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *
Set is completed by 2 single squat snatches, and at the top of the second snatch, athletes will transition into 1 overhead squat
Focus on consistency in the landing position with a tall, stable torso and active shoulders.
Panda Pulls
3 Panda Pulls x 3 sets (@70-80% of 1RM)
– Rest as needed between sets –
Lower weight down and perform a few light reps before beginning.
Strong, upright torso, drive the feet through the floor while keeping the lats engaged with shoulders over the bar.
Once the bar clears the knees, the hips stay low while the chest and hips rotate into the “down” position.
Vertical and explosive drive into triple extensions. As the hips extend, the arms should begin to bend into the “high pull”.
As the bar ascends up during the high pull, we begin to pull ourselves under only to bail out and stand tall at the end. The bar should only travel to about chin height.
Reset after each lift at the bottom.
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Metcon
COMP: Metcon (Time)
3 rounds
30 KB Squats (53/36)
90 Double Unders
Target time: 7:30-8:30
Time cap: 12 minutes
STIMULUS and GOALS
The stimulus is steady pacing throughout rounds.
NO SINGLE UNDER OPTION
Shoulder fatigue from holding the KB has the potential of affecting the athlete’s ability to double under, so changing hold positions will help manage any fatigue build-up in the upper body.
Grind through the squats and see if you can manage the heavy leg fatigue on double unders.
FIT: Metcon (Time)
3 rounds
25 KB Squats (53/36)
75 Double Unders or 90 Penguin Jumps
Target time: 7:30-8:30
Time cap: 12 minutes
STIMULUS and GOALS
The stimulus is steady pacing throughout rounds.
NO SINGLE UNDER OPTION
Shoulder fatigue from holding the KB has the potential of affecting the athlete’s ability to double under, so changing hold positions will help manage any fatigue build-up in the upper body.
Grind through the squats and see if you can manage the heavy leg fatigue on double unders.
BURN: Metcon (Time)
3 rounds
30 KB Squats (40/25)
75 Penguin Jumps
NO SINGLE UNDER OPTION
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Extended Work
Metcon (Checkmark)
3 Sets:
1:00 Glute Bridges
1:00 Feet Anchored Sit Ups
1:00 Heel Taps (L+R=1)
1:00 Plank Jacks
1:00 Rest
Scoring: Reps
Workout Flow
This is a Fight Gone Bad Style….meaning you will perform max repetitions of that movement in that minute listed. You will not rest until the 5th minute of each set.
If you take a break during the movements, try to make it QUICK.