MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on snatch balance. Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt that the athlete is confident that they could perform again after a few minutes of rest.
3. Workout Prep
2 Rounds:
5/4 Calorie Bike
4 Box Step Up
Weightlifting
Snatch Balance
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
WTH: Metcon (Time)
4 Rounds
25/20 Calorie Bike
25 Box Step Ups (24/20)
Target time: 8-10 minutes
Time cap: 14 minutes
This workout is designed to be a mental test. The intent on this is to push through the pain and sustain a consistent pace from round to round.
COMP: Metcon (Time)
4 Rounds
20/16 Calorie Bike
25 Box Step Ups (24/20)
Target time: 8-10 minutes
Time cap: 14 minutes
This workout is designed to be a mental test. The intent on this is to push through the pain and sustain a consistent pace from round to round.
FIT: Metcon (Time)
4 Rounds
16/13 Calorie Bike
25 Box Step Ups (20/16)
Target time: 8-10 minutes
Time cap: 14 minutes
This workout is designed to be a mental test. The intent on this is to push through the pain and sustain a consistent pace from round to round.
BURN: Metcon (Time)
4 Rounds
12/10 Calorie Bike
20 Box Step Ups (20/16)
Target time: 8-10 minutes
Time cap: 14 minutes
This workout is designed to be a mental test. The intent on this is to push through the pain and sustain a consistent pace from round to round.