MobTown CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.
3. Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)
3 Toes to Bar
Weightlifting
Squat Snatch
1RM Squat Snatch
10-12 minutes
If you can not perform the squat snatch, put your results under the power snatch section…
Power Snatch
ONLY PERFORM THIS IF YOU CAN NOT SQUAT SNATCH!
METCON
COMP: Metcon (Time)
10 rounds
10 Dumbbell Bench (50×2/35×2)
10 Toes to Bar
Target time: 10-12 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus is moderately high intensity with consistent pacing across all rounds.
Dumbbell Bench and Toes to Bar are easy movements to burn out on.
Athletes should select a weight that they can consistently perform sets of 10. Toes to bar (or modified movement) should allow for consistent sets of 5 reps at a time.
Fast, quick sets with planned rest will keep athletes chipping away at rounds without long periods of unplanned rest.
FIT: Metcon (Time)
10 rounds
10 Dumbbell Bench (35×2/25×2)
7 Toes to Bar
Target time: 10-12 minutes
Time cap: 14 minutes
STIMULUS and GOALS
The stimulus is moderately high intensity with consistent pacing across all rounds.
Dumbbell Bench and Toes to Bar are easy movements to burn out on.
Athletes should select a weight that they can consistently perform sets of 10. Toes to bar (or modified movement) should allow for consistent sets of 5 reps at a time.
Fast, quick sets with planned rest will keep athletes chipping away at rounds without long periods of unplanned rest.
BURN: Metcon (Time)
10 rounds
10 Dumbbell Bench (35×2/25×2)
10 Hanging Knee Raises
Accessory Work
Metcon (AMRAP – Reps)
3 Sets:
1:00 Deadbugs (total)
1:00 Tuck Ups
1:00 Birddogs (total)
1:00 Burpees
1:00 Rest
Scoring: Reps
This is a Fight Gone Bad Style….meaning you will perform max repetitions of that movement in that minute listed. You will not rest until the 5th minute of each set.