MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
Burgener Warm Up (Snatch) + Skill Transfer
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
2. Strength
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+
-into-
3×3 Snatch High Pull @80-90%
3. Workout Prep
3 sets:
4 Box Step Ups
2 Box Jumps
Set 1: 4 Pull Ups
Set 2: 3 Chest to Bar
Set 3: 1 Bar Muscle Up
Hang Snatch
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+ of Snatch 1RM
-into-
3×3 Snatch High Pull @80-90% of Snatch 1RM
Snatch Pull
3×3 Snatch High Pull @80-90%
Metcon
COMP: Metcon (Time)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
* Target time: 12:00-14:00
* Time cap: 18:00
* This workout is a gymnastics stamina and explosive power test, gradually increasing in skill and intensity. The box movements keep the legs engaged while the pulling volume progressively increases in difficulty from pull-ups to bar muscle-ups. Manage grip & fatigue early, don’t blow up in round 2.
FIT: Metcon (Time)
3 Rounds
10 Box Step ups (24/20)
10 Ring Row
-into-
3 Rounds
8 Box Jumps (20/16)
8 Jumping Pull Ups
-into-
3 Rounds
4 Box Jumps (24/20)
4 Jumping Chest to Bar Pull Ups
* Target time: 12:00-14:00
* Time cap: 18:00
* This workout is a gymnastics stamina and explosive power test, gradually increasing in skill and intensity. The box movements keep the legs engaged while the pulling volume progressively increases in difficulty from pull-ups to bar muscle-ups. Manage grip & fatigue early, don’t blow up in round 2.