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 Prep
Athletes will be performing touch and go snatches. The weight will be 40% plus 5lbs total. Athletes should focus on solid leg drive when beginning the lift and be sure to load the hips with each rep to avoid placing unnecessary stress on the low back. Taking a moment to breathe in at the top will assist athletes with pacing and stability. If athletes are taking longer than 20 seconds to finish their set, they have gone too heavy.
3. Workout Prep
2 sets:
2x25ft Shuttle Run ( set 1: easy, set 2: workout pace)
2 Burpee Box Jump Overs (build in height)
Weightlifting
Power Snatch
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
-If athletes are taking longer than 20 seconds to finish their set, they have gone too heavy.
Metcon
COMP: Metcon (Time)
5 sets:
8×25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
On a running clock, score is total time.
Stimulus is fast rounds at a consistent pace. Athletes will be working through the shuttle run to get to the burpee box jump over. Going too fast on the run will result in athletes having to slow down and possibly rest before jumping up and over the box. The goal is to find a push pace that allows athletes to go directly to the burpees, while also performing non-stop sets every round.
First round is a test pace (little slower) to see how the body reacts and recovers
FIT: Metcon (Time)
5 sets:
8×25’ Shuttle Sprints
6 Burpee Box Jump Overs (20/16)
Rest 1:1 between sets
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
On a running clock, score is total time.
Stimulus is fast rounds at a consistent pace. Athletes will be working through the shuttle run to get to the burpee box jump over. Going too fast on the run will result in athletes having to slow down and possibly rest before jumping up and over the box. The goal is to find a push pace that allows athletes to go directly to the burpees, while also performing non-stop sets every round.
First round is a test pace (little slower) to see how the body reacts and recovers