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