MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
2. Strength Prep
Hang Squat Snatch:
– Establish a 3 RM for the day (10-12 minutes)
-into-
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
3. Workout Prep
2 sets:
15-seconds Burpees (build in pace)
5 Wall Balls (build in weight)
Weightlifting
Hang Squat Snatch
Hang Squat Snatch:
– Establish a 3 RM for the day
Snatch Grip Deadlift
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
Metcon
COMP: Metcon (AMRAP – Reps)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-
SCORE = Total Burpees + Total Wall Balls
Target number of reps: 230+
Burpees: 8+ Reps (80+ Reps)
Wall Balls: 15+ Reps (150+ Reps)
Minimum number of reps before scaling: 160
Burpees: 6 Reps (60 Reps)
Wall Balls: 10 Reps (100 Reps)
Stimulus for today’s workout is consistent and steady pacing while keeping intensity at a moderate level. Try to use the first 2 rounds to establish a consistent number of reps that can be replicated across all 10 rounds. Staying within your limits and keeping each movement smooth with a breathable pace will help with longevity. Try and work for the whole 30 seconds; don’t cut it short for more rest.
FIT: Metcon (AMRAP – Reps)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (14/10)
-Rest 30 seconds-
SCORE = Total Burpees + Total Wall Balls
Target number of reps: 230+
Burpees: 8+ Reps (80+ Reps)
Wall Balls: 15+ Reps (150+ Reps)
Minimum number of reps before scaling: 160
Burpees: 6 Reps (60 Reps)
Wall Balls: 10 Reps (100 Reps)
Stimulus for today’s workout is consistent and steady pacing while keeping intensity at a moderate level. Try to use the first 2 rounds to establish a consistent number of reps that can be replicated across all 10 rounds. Staying within your limits and keeping each movement smooth with a breathable pace will help with longevity. Try and work for the whole 30 seconds; don’t cut it short for more rest.