MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Every 45 seconds for 5 sets: 125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

2. Strength

Every Minute (10:00)

5 Power Snatch (+15 lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

3. Workout Prep

2 sets:

2 Shuttle Run (set 1: easy, set 2: workout pace)

2 Burpee Box Jump Overs (build in height)

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Weightlifting

Power Snatch

Every Minute (10:00)

5 Power Snatch (+15 lbs total from week 2)

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

COMP: Metcon (2 Rounds for time)

5 Sets:

4 Shuttle Runs

8 Burpee Box Jump Overs (24/20)

-Rest 1:1 between sets-

** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
* Target time each set: 1:20-1:40

* Time cap each set: 2 minutes

* Total workout cap: 18 min

* Stimulus is fast rounds at a consistent pace.

FIT: Metcon (5 Rounds for time)

5 sets:

4 Shuttle Runs

6 Burpee Box Jump Overs (20/16)

Rest 1:1 between sets

*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
* Target time each set: 1:20-1:40

* Time cap each set: 2 minutes

* Total workout cap: 18 min

* Stimulus is fast rounds at a consistent pace.