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 Pressing Snatch Balance (My favorite)
2. Strength Prep
Athletes will be working up in weight this week to a heavy 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 take care to step back far enough so that 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
2 sets
2 Bar Facing Burpees
2 Thrusters (build in weight)
100m Row (build in pace)
Weightlifting
Snatch Push Press + Snatch Balance
10-15 Minutes
5 working sets: 1 Snatch Push Press + 1 Snatch Balance
Metcon
COMP: Metcon (Time)
For Time:
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row
The stimulus for today’s workout is moderate, steady pacing through the burpees into purposeful and strategic reps on thrusters to maximize efficiency. Once the grunt work is complete, athletes will rest well and prepare for a Max Effort 1000m Row.
Target time each set:
Burpee/Thruster: 7-8 minutes
1000m Row:
Male: Sub 3:45
Female: Sub 4:10
Time cap each set:
Burpee/Thruster: 12 minutes
1000m Row: No time Cap
FIT: Metcon (Time)
For Time:
50 Bar Facing Burpee
50 Thruster (75/55)
-Rest 5:00-
For Time:
1000m row
The stimulus for today’s workout is moderate, steady pacing through the burpees into purposeful and strategic reps on thrusters to maximize efficiency. Once the grunt work is complete, athletes will rest well and prepare for a Max Effort 1000m Row.
Target time each set:
Burpee/Thruster: 7-8 minutes
1000m Row:
Male: Sub 3:45
Female: Sub 4:10
Time cap each set:
Burpee/Thruster: 12 minutes
1000m Row: No time Cap
BURN: Metcon (Time)
For Time:
35 Up Downs
35 Dumbbell Thrusters (light)
-Rest 5:00-
For Time:
500m row
The stimulus for today’s workout is moderate, steady pacing through the burpees into purposeful and strategic reps on thrusters to maximize efficiency. Once the grunt work is complete, athletes will rest well and prepare for a Max Effort 1000m Row.
Target time each set:
Burpee/Thruster: 7-8 minutes
1000m Row:
Male: Sub 3:45
Female: Sub 4:10
Time cap each set:
Burpee/Thruster: 12 minutes
1000m Row: No time Cap