MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
-into-
3 sets (Empty Bar or PVC)
10 Dynamic Squat Stretch
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
2. Skill Work
Athletes will be working up in weight this week to a heavy 2-snatch grip push press (back rack) + 1 snatch balance in 5 working sets. This aims to build strength and confidence in a snatch’s overhead/receiving position. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. If athletes cannot get overhead squats due to mobility restrictions, you should have them push press + push jerk from the back rack.
3. Workout Prep
3 sets:
2 Power Snatch (build in weight)
Snatch Push Press + Snatch Balance
5 working sets of 2 Snatch Push Press + 1 Snatch Balance
* 10-15 minutes *
Metcon
COMP: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Target time: 3-5 minutes
Time cap: 8 minutes
Stimulus is high intensity but with a strategic rep scheme/pace. Athletes need to have a solid plan of attack that allows them to push the pace/tempo to finish in the target time frame.
It’s one movement! Athletes should be in Attack mode from the start. Come out swinging and see if you can hold on for dear life.
FIT: Metcon (Checkmark)
For Time:
30 Snatches (115/80)
PUT RESULTS UNDER COMP SO YOU WILL HAVE A RECORD OF ISABEL. PUT WEIGHT USED IN THE NOTES.
Target time: 3-5 minutes
Time cap: 8 minutes
Stimulus is high intensity but with a strategic rep scheme/pace. Athletes need to have a solid plan of attack that allows them to push the pace/tempo to finish in the target time frame.
It’s one movement! Athletes should be in Attack mode from the start. Come out swinging and see if you can hold on for dear life.