MobTown CrossFit – CrossFit
Warm-up
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
Take 10-12 minutes to find a heavy single Snatch. A Squat Snatch is preferred, but adjust to a Power Snatch as needed.
3. Workout Prep
2 sets:
100m Row
10 Air Squats
Weightlifting
Snatch
1RM Squat Snatch
10-12 minutes
* rest as needed between lifts *
Metcon
COMP: Metcon (Time)
For Time:
1000/850m Row
100 Air Squats
1000/850m Row
Target time: sub 12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across the majority of the workout into a strong push-pace effort. Aim to establish a smooth and steady pace through the first row and squats and then push the final row.
Grind through the squats, ignore the pain, and get on that final row with a don’t slow down attitude.
FIT: Metcon (Time)
For Time:
850/700m Row
75 Air Squats
850/700m Row
Target time: sub 12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across the majority of the workout into a strong push-pace effort. Aim to establish a smooth and steady pace through the first row and squats and then push the final row.
Grind through the squats, ignore the pain, and get on that final row with a don’t slow down attitude.
BURN: Metcon (Time)
For Time:
500/425m Row
50 Air Squats
500/425m Row
Target time: sub 12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across the majority of the workout into a strong push-pace effort. Aim to establish a smooth and steady pace through the first row and squats and then push the final row.
Grind through the squats, ignore the pain, and get on that final row with a don’t slow down attitude.