MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (10 mins)
-into-
Burgener Warm Up (10 mins) (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. Workout Prep
2 sets:
50m Run
3 Overhead Squats (build in weight)
* Focus on getting right to bar and squat snatching the weight *
Metcon
COMP: Metcon (Time)
5 Rounds
400m Run
15 Overhead Squats (95/65)
Target time: 14-16 minutes
Time cap: 20 minutes
The stimulus for this workout is to move with purpose and keep intensity at a level that will allow for consistent performances from round to round. We are aiming to have similar times for each round rather than mistakenly starting out too hard and drastically slowing down during the course of the workout.
FIT: Metcon (Time)
5 Rounds
400m Run
15 Overhead Squats (75/55)
Target time: 14-16 minutes
Time cap: 20 minutes
The stimulus for this workout is to move with purpose and keep intensity at a level that will allow for consistent performances from round to round. We are aiming to have similar times for each round rather than mistakenly starting out too hard and drastically slowing down during the course of the workout.
BURN: Metcon (Time)
5 Rounds
300m Run
10 Overhead Squats (75/55)