MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will spend 8-10 minutes completing 3 sets of 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3×2 Snatch Grip Deadlifts.
3. Workout Prep
1 set:
30-second row (at workout pace)
Weightlifting
Squat Snatch
3 sets of 2 Squat Snatch @80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
3 sets of 2 Snatch Grip Deadlifts @95% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
Metcon (Time)
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –
Target time:
50/40 calories: 2:30-3 minutes
40/32 calories: 2-2:30
30/24 calories: 1:30-2 minutes
20/16 calories: 1-1:30
10/8 calories: 30-40 seconds
Time cap:
50/40 calories: 3:30
40/32 calories: 3 minutes
30/24 calories: 2:30
20/16 calories: 2 minutes
10/8 calories: 1 minute
FIT: Metcon (Time)
Men: 40-32-24-16-8 Calorie Row
Women: 32-26-18-12-6
Rest 1 minute between sets
Target time:
50/40 calories: 2:30-3 minutes
40/32 calories: 2-2:30
30/24 calories: 1:30-2 minutes
20/16 calories: 1-1:30
10/8 calories: 30-40 seconds
Time cap:
50/40 calories: 3:30
40/32 calories: 3 minutes
30/24 calories: 2:30
20/16 calories: 2 minutes
10/8 calories: 1 minute
BURN: Metcon (Time)
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8
rest 1 minute between sets