MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press
**2. Strength Prep**
30 minutes
Today’s Strength will be like last week, but now we MAX. We have two lifts (Snatch and Clean and Jerk).
Each lift should be given 10 minutes to work up to a Heavy Single.
Set a clock for two 10 minute intervals with a 2-minute transition between (de-load the Barbell).
Athletes will be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling through.
The goal for athletes should be to reach a 1RM in 5-8 working sets while making sure to rest at least 1 minute between reps.
3. Workout Prep
2 sets (Practice smooth transitions and laying the Jump rope down every time)
10 Double Unders
3 Power Snatch
-rest 30 seconds between sets-
Snatch
– 10 minutes to establish a 1RM Snatch
Clean and Jerk
10 minutes to build in weight on Squat Clean and Jerk (Split or Push).
Metcon
COMP: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
The first ever CrossFit open Workout!
Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast. Youwill need to focus on controlling yourbreathing while keeping reps smooth.
The goal should be to start and end with the same pace per round.
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
30 Double Unders
15 Power Snatch (55/45)
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
The first ever CrossFit open Workout!
Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast. Youwill need to focus on controlling yourbreathing while keeping reps smooth.
The goal should be to start and end with the same pace per round.
BURN: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
30 Single Unders
15 Power Snatch (55/45)
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
The first ever CrossFit open Workout!
Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast. You will need to focus on controlling your breathing while keeping reps smooth.
The goal should be to start and end with the same pace per round.