MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
2. Strength
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
3. Workout Prep
2 sets:
5 Dumbbell Bench (build in weight)
5 Sit Ups
Weightlifting
Power Snatch
Every Minute (10:00)
5 Power Snatches (+5lbs total from Wk 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (2 Rounds for reps)
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
Score: total bench reps as set 1 and total sit-ups as set 2.
* Target number of Reps each set:
Dumbbell bench: 12+ Reps
Sit Ups: 12+ Reps
* Minimum number of Reps before scaling:
Dumbbell bench: 8 Reps
Sit Ups: 8 Reps
* Total workout time (including rest): 12 minutes
FIT: Metcon (2 Rounds for reps)
8 sets:
30-Second Max Dumbbell Bench (25s/15s)
30-Second Max Sit Ups
30-Second Rest
* Target number of Reps each set:
Dumbbell bench: 12+ Reps
Sit Ups: 12+ Reps
* Minimum number of Reps before scaling:
Dumbbell bench: 8 Reps
Sit Ups: 8 Reps
* Total workout time (including rest): 12 minutes