MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torso Twist (each side)
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Power Snatch
2. Strength Prep
Athletes have a 10 min EMOM of 5 touch-and-go Power Snatch. Weight should feel comfortable as we will build on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull.After a slight pause at the top of the rep, we want a controlled transition back down to the floor.
3. Workout Prep
1 set:
5 Push Press
5 Sit Ups
6 Walking Lunge Steps
Weightlifting
Power Snatch
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (4 Rounds for reps)
4 sets:
1:00 Max Push Press (65/45)
1:00 Max GHD’s
1:00 Max Back Rack Walking Lunge Steps (65/45)
1:00 Rest
Target number of reps each set: 120+ reps (total)
Minimum number of reps before scaling: 90 reps (total)
Stimulus is consistent pacing across each movement. Athletes should find a challenging goal that can be maintained across all four sets. The goal is to score similar reps or get a few more. Volume is moderate enough, and weight is light enough that athletes should be able to push the pace during each movement.
Ensure you keep a running total through the set and record each of the 4 sets during the 1-minute break.
FIT: Metcon (4 Rounds for reps)
4 sets:
1:00 Max Push Press (45/35)
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
Target number of reps each set: 120+ reps (total)
Minimum number of reps before scaling: 90 reps (total)
Stimulus is consistent pacing across each movement. Athletes should find a challenging goal that can be maintained across all four sets. The goal is to score similar reps or get a few more. Volume is moderate enough, and weight is light enough that athletes should be able to push the pace during each movement.
Ensure you keep a running total through the set and record each of the 4 sets during the 1-minute break.
BURN: Metcon (4 Rounds for reps)
4 sets:
1:00 Max Push Press (35/25)
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest
Target number of reps each set: 120+ reps (total)
Minimum number of reps before scaling: 90 reps (total)
Stimulus is consistent pacing across each movement. Athletes should find a challenging goal that can be maintained across all four sets. The goal is to score similar reps or get a few more. Volume is moderate enough, and weight is light enough that athletes should be able to push the pace during each movement.
Ensure you keep a running total through the set and record each of the 4 sets during the 1-minute break.