MobTown CrossFit – CrossFit
Warm-up
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 be completing 1 squat snatch @75% of 1RM every 60 seconds for 10 minutes (10 sets). After the warm-up, have the athletes begin working up to their desired weight. Use about 5-6 minutes while making sure reps feel smooth and consistent. For athletes who struggle with form and mobility, instruct them to switch to a lighter weight or power snatch.
3. Workout Prep
2 Single Arm Dumbbell Snatches (Right Arm)
2 Single Arm Overhead Walking Lunge Steps (Right Arm)
2 Single Arm Dumbbell Snatches (Left Arm)
2 Single Arm Overhead Walking Lunge Steps (Left Arm)
10 Double Unders (Or 5 Crossovers)
Weightlifting
Snatch
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes *
Stay at 75% the whole way through. No adding weight!
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
50 Double Unders (Or 25 Crossovers)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
Stimulus is moderate-steady pacing while focusing on controlling the heart rate early on to avoid burning out before the half-way point. Try and maintain consistent rounds across the 12 minutes with planned breaks to keep sets unbroken.
Athletes must perform the snatches/lunges in the correct order, each with the right arm going first, followed by the left. No switching up the order from round to round.
FIT: Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
8 Single Arm Dumbbell Snatches (35/25) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Right Arm)
8 Single Arm Dumbbell Snatches (35/25) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Left Arm)
35 Double Unders (Or 20 Crossovers)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
Stimulus is moderate-steady pacing while focusing on controlling the heart rate early on to avoid burning out before the half-way point. Try and maintain consistent rounds across the 12 minutes with planned breaks to keep sets unbroken.
Athletes must perform the snatches/lunges in the correct order, each with the right arm going first, followed by the left. No switching up the order from round to round.
BURN: Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
8 Single Arm Hang Cleans (light) (Right Arm)
8 Front Rack Walking Lunge Steps (light)
8 Single Arm Hang Cleans (light) (Left Arm)
8 Front Rack Walking Lunge Steps (light)
50 Single Unders
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
Stimulus is moderate-steady pacing while focusing on controlling the heart rate early on to avoid burning out before the half-way point. Try and maintain consistent rounds across the 12 minutes with planned breaks to keep sets unbroken.
Athletes must perform the snatches/lunges in the correct order, each with the right arm going first, followed by the left. No switching up the order from round to round.