MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (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. Strength Prep
You have 1 full snatch followed by 1 overhead squat. focus on the consistency of your receiving position and footwork during these lifts. For snatch balance, perform from the rig, focusing on speed under the bar with consistent footwork.
3. Workout Prep
3 sets:
5 Wall Balls (build in height and weight)
2 Dumbbell Snatch (build in weight)
1 shuttle run
Weightlifting
Squat Snatch + Overhead Squat (Weight)
1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets
* Complete a set every 1:30
Snatch Balance
3 Snatch Balance x 3 sets (80% of 1RM)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)
* Target number of Rounds: 6+ Rounds
* Minimum number of Rounds before scaling: 4 Rounds
* Stimulus is a moderate effort across the entire AMRAP. You should maintain pacing on box step-ups and v-ups that will allow for consistent effort when moving through the lunge. Many athletes will be tempted into going too hard in early rounds, resulting in early leg fatigue and over-resting.
* It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and try to establish a pace within the first two rounds that’s sustainable.
FIT: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (35/25) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (35/25)
* Target number of Rounds: 6+ Rounds
* Minimum number of Rounds before scaling: 4 Rounds
* Stimulus is a moderate effort across the entire AMRAP. You should maintain pacing on box step-ups and v-ups that will allow for consistent effort when moving through the lunge. Many athletes will be tempted into going too hard in early rounds, resulting in early leg fatigue and over-resting.
* It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and try to establish a pace within the first two rounds that’s sustainable.
BURN: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (light) (20/16)
20 Sit Ups
50ft Lunge
* Target number of Rounds: 6+ Rounds
* Minimum number of Rounds before scaling: 4 Rounds
* Stimulus is a moderate effort across the entire AMRAP. You should maintain pacing on box step-ups and v-ups that will allow for consistent effort when moving through the lunge. Many athletes will be tempted into going too hard in early rounds, resulting in early leg fatigue and over-resting.
* It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and try to establish a pace within the first two rounds that’s sustainable.