MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (Snatch) + Skill Transfer
* 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)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will perform a squat snatch between 70-80% every minute. The weight selected on the first round should remain the same for subsequent minutes unless the athlete went too heavy and needs to decrease. Allow athletes to power snatch if they cannot squat snatch because of mobility (but have them focus on solid lateral foot position from the jumping position to the landing position to help develop the skills they will need for a future squat snatch).
3. Workout Prep
3 Burpee to Bar (practice consistency)
Weightlifting
Snatch
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
Same weight across
* Complete a set on the minute (10:00) *
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Intensity needs to stay moderate while giving a burst in the last minute with whatever’s left in the tank.
You should aim for a set amount of burpees on the minute and see if you can either hold all the way through or close to it.
12+ on the minute is what we are looking for here, so make sure to adjust movement or height for athletes to keep a continuous push.