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.