MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength Prep
Heavy Single Snatch (10-12 minutes)
3. Workout Prep
1 set:
100m Row (at workout pace)
5 Push Ups
Weightlifting
Squat Snatch
Build to a heavy single Squat Snatch
(10-12 minutes)
Metcon
COMP: Metcon (Time)
2000/1750m Row
*Every 2:00 (including 0:00) perform 15/12 Push Ups
Target time: 9-11 minutes
Time cap: 16 minutes
Stimulus is moderate, steady intensity on the rower with fast, quick sets on push-ups to strategically utilize rest in order to avoid burning out and losing out on time to row. You should complete pushups in 20-25 seconds or less
FIT: Metcon (Time)
1750/1500m Row
Every 2:00 (including 0:00) perform 12/10 Push Ups
Target time: 9-11 minutes
Time cap: 16 minutes
Stimulus is moderate, steady intensity on the rower with fast, quick sets on push-ups to strategically utilize rest in order to avoid burning out and losing out on time to row. You should complete pushups in 20-25 seconds or less
FIT: Metcon (Time)
1200/1000m Row
Every 2:00 (including 0:00) perform 10/8 Bar Push Ups