MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will perform the 3 Position Power Snatch from the high hang/hang/and floor positions. Athletes should attempt to hang on to the bar until all three positions have been completed. Athletes should focus on consistent foot movement from the jumping position to the landing position with each snatch (resetting feet after each snatch before bringing the bar back down for the next position). Overhead squats can be performed from the floor or from the rack. If performing from the rack, athletes should step back far enough from the rig so the bar can’t accidentally be dropped into it. If athletes do not have the mobility for an overhead squat, allow them to perform front squats.
3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)
Weightlifting
3 Position Snatch (1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *)
Athletes will have to deadlift the weight up and then descend to the high hang before beginning.
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the complex is completed
Overhead Squat (1 Overhead Squat x 3 sets (@90% of 1RM Snatch))
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5.5 rounds
Stimulus is steady pacing across the entire 10 minutes. Athletes should find an intensity that can be maintained across all rounds.
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
10 Kettlebell Swings (35/25)
10 Box Jumps (20”/16”)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5.5 rounds
Stimulus is steady pacing across the entire 10 minutes. Athletes should find an intensity that can be maintained across all rounds.