MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jog
-into-
3 sets:
5 Snatch Grip Deadlifts
4 Hang Muscle Snatch
3 Snatch Grip Push Press
2 Hang Power Snatch
1 Power Snatch
-First set use a PVC pipe, second and third use empty barbell.
2. Workout Prep
3 sets:
100m Run (build-in pace)
2 Power Snatch (build up to opening weight)
Metcon
COMP: Metcon (Time)
-0:00-4:00-
800m Run
-4:00-8:00-
Heavy Double Power Snatch
-8:00-12:00-
800m Run
3-part event, with the first being a moderate run, Rest, into a Heavy double Power Snatch. Then, athletes go into a push-pace run. Before starting the workout, athletes should work up to their opening weight and set it up with extra plates on the side. They will have 4:00 to complete an 800m run; whatever time is left is rest. At 4:00, we have athletes working up to a heavy double power snatch until 8:00. As soon as 8:00 hits on the clock, athletes must stop lifting and finish with an 800m run.
FIT: Metcon (Time)
-0:00-4:00-
500m Run
-4:00-8:00-
Heavy Single Power Snatch
-8:00-12:00-
500m Run
Power Snatch
-4:00-8:00-
Heavy Double Power Snatch
This must be completed unbroken, with no dropping in between reps. Starting weight needs to be moderate! Around 60% of max
Accessory Work
Metcon (Checkmark)
4 Rounds
10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-