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 perform the 3 Position Power Snatch from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position).
Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it.
If athletes do not have the mobility for an overhead squat, allow them to perform front squats.
3. Workout Prep
1 set:
9 Air Squats
7 Push ups
5 Kettlebell Swings
10ft Lunge Walk
Weightlifting
3 Position Snatch
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *
Overhead Squat
2 Overhead Squat x 3 sets (@80% of 1RM Snatch)
* Rest as needed between sets *
Overhead Squat
2 Overhead Squat x 3 sets (@80% of 1RM Snatch)
* Rest as needed between sets *
Metcon
COMP: Metcon (Time)
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
Target time: 12-14 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across rounds. Athletes should aim to score similar times across rounds.
You will be tempted to come out hot with big sets in the beginning but should consider total volume across the workout when deciding sizes of sets to avoid burnout.
FIT: Metcon (Time)
3 Rounds
25 Air Squats
50ft Walking Lunge
25 Push ups
50ft Walking Lunge
25 Kettlebell Swings (35/25)
Target time: 12-14 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate pacing across rounds. Athletes should aim to score similar times across rounds.
You will be tempted to come out hot with big sets in the beginning but should consider total volume across the workout when deciding sizes of sets to avoid burnout.