MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
6 min amrap:
30-second Row
5 Snatch Deadlifts
5 Hang Muscle Snatches
10 Jumping Squats
2. Strength Prep
You will be strict pressing for a 6rm and then performing 2 drop sets off of that established 6rm. A
3. Workout Prep
3 sets (with Partner)
5/4 Calorie Row (each)
2 Snatch (build in weight)
Weightlifting
Shoulder Press
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
Metcon
COMP: Metcon (Time)
15/12 Calorie Row
12 Snatch (75/55)
15/12 Calorie Row
10 Snatch (95/65)
15/12 Calorie Row
8 Snatch (115/80)
15/12 Calorie Row
6 Snatch (135/95)
15/12 Calorie Row
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate-high intensity on the row and intentional lifting on the barbell that adjusts as weight/volume adjusts across each set. Intentional means that athletes should be taking the appropriate amount of time to set up for the current weight they are lifting and not rush the setup at the risk of no reps. Athletes should be mindful to focus on loading legs to maximize efficiency on the barbell, especially on heavier barbells. Athletes can have weight increase close by, but they should be far enough that there is no risk of the barbell being dropped onto loose plates.
FIT: Metcon (Time)
12/10 Calorie Row
12 Snatch (55/35)
12/10 Calorie Row
10 Snatch (75/55)
12/10 Calorie Row
8 Snatch (95/65)
12/10 Calorie Row
6 Snatch (115/80)
12/10 Calorie Row
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate-high intensity on the row and intentional lifting on the barbell that adjusts as weight/volume adjusts across each set. Intentional means that athletes should be taking the appropriate amount of time to set up for the current weight they are lifting and not rush the setup at the risk of no reps. Athletes should be mindful to focus on loading legs to maximize efficiency on the barbell, especially on heavier barbells. Athletes can have weight increase close by, but they should be far enough that there is no risk of the barbell being dropped onto loose plates.