MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-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
Athletes will have 1 full snatch followed by 1 overhead squat. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For snatch balance, athletes will perform from the rig, focusing on speed under the bar with consistent footwork.
3. Workout Prep
3 sets:
5 Wall Balls (build in height and weight)
2 Dumbbell Snatch (build in weight)
1 shuttle run
Weightlifting
Snatch + OHS
1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets
* Complete a set every 1:30 *
Snatch Balance
3 Snatch Balance x 3 sets (80% of 1RM)
– Rest as needed between sets –
Take some time and practice with PVC/Empty barbells.
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Metcon
COMP: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(11ft/10ft)
6 Alternating Dumbbell POWER Snatch (50/35)
2x25ft Shuttle Run
Rx+ is a DB SQUAT Snatch
1 Shuttle run = 25ft Down/25ft Back
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high pacing. Rest is much shorter than what was given at the CrossFit Games so athletes should aim to move through both movements quickly (Not a sprint) to earn enough rest time to be recovered in time for the following round.
The goal should be similar times across all rounds.
FIT: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (14/10)
6 Alternating Dumbbell POWER Snatch (35/25)
2x25ft Shuttle Run
Rx+ is a SQUAT DB Snatch
1 Shuttle run = 25ft Down/25ft Back
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
STIMULUS and GOALS
Stimulus is moderate/moderate high pacing. Rest is much shorter than what was given at the CrossFit Games so athletes should aim to move through both movements quickly (Not a sprint) to earn enough rest time to be recovered in time for the following round.
The goal should be similar times across all rounds.