MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins)
(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 5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch
*Build to a Heavy Unbroken Complex across 5 working sets
3. Workout Prep
2 sets:
3 Toes to Bar
3 Overhead Squats (build in weight)
10 Double Unders
Weightlifting
3 Position Power Snatch
5 sets of 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch
*Build to a Heavy Unbroken Complex across 5 working sets
Metcon
COMP: Metcon (AMRAP – Reps)
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats (95/65)
50 Double Unders
SCORE IS TOTAL # of ALL REPS
* Target number of Rounds: Into the round of 25 toes to bar
* Minimum number of Rounds before scaling: Into the round of 20 toes to bar.
# STIMULUS and GOALS
* Stimulus is moderate intensity across the entire metcon.
FIT: Metcon (AMRAP – Reps)
15:00 AMRAP
4-8-12-16-20…..
Toes to bar
10 Overhead Squats (75/55)
35 Double Unders
SCORE IS TOTAL # of ALL REPS
* Target number of Rounds: Into the round of 25 toes to bar
* Minimum number of Rounds before scaling: Into the round of 20 toes to bar.
# STIMULUS and GOALS
* Stimulus is moderate intensity across the entire metcon.
BURN: Metcon (AMRAP – Reps)
15:00 AMRAP
5-10-15-20-25…..
Hang Knee Raises
10 Dumbbell Squats (light)
50 Single Unders