MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
3 Muscle Snatch (PVC-Empty bar)
3 Snatch Push press
3 Overhead Squats
3 Power Snatch
4 Kip Swings
4 Wall Ball Push Press (no squat)
4 Wall Balls
2. Workout Prep
3 sets:
2 Power Snatch (build-in weight)
2 Overhead Squats (build-in weight)
3 Pull Ups
4 Wall balls
Metcon
WTH: Metcon (2 Rounds for time)
3 rounds
8 Overhead Squats (135/95)
24 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (135/95)
24 Wall Balls (20/14)
Target time each set:
Set 1: 3:45-4:45
Set 2: 4:00-5:00
Time cap each set: 7 minutes
STIMULUS and GOALS
Stimulus is moderate, steady pacing. Athletes should pick a barbell weight that will allow them to complete each set of overhead squats unbroken and each set of power snatches in fast singles or a consistent touch-and-go set of 3-4 reps
COMP: Metcon (2 Rounds for time)
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)
Target time each set:
Set 1: 3:45-4:45
Set 2: 4:00-5:00
Time cap each set: 7 minutes
STIMULUS and GOALS
Stimulus is moderate, steady pacing. Athletes should pick a barbell weight that will allow them to complete each set of overhead squats unbroken and each set of power snatches in fast singles or a consistent touch-and-go set of 3-4 reps
FIT: Metcon (2 Rounds for time)
3 rounds
8 Overhead Squats (95/65)
18 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
24 Wall Balls (14/10)
If unable to OHS, replace with front squats.
Target time each set:
Set 1: 3:45-4:45
Set 2: 4:00-5:00
Time cap each set: 7 minutes
STIMULUS and GOALS
Stimulus is moderate, steady pacing. Athletes should pick a barbell weight that will allow them to complete each set of overhead squats unbroken and each set of power snatches in fast singles or a consistent touch-and-go set of 3-4 reps
Accessory Work
PART OF CLASS!!!
AbMat Situps (Time)
Complete 100 abmat sit ups