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 3 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 take 5-7 minutes to transition and complete 3×3 Snatch Grip Deadlifts.
3. Workout Prep
2 sets:
3 Dumbbell Front Squats (build-in weight)
3 Toes to Bar
2 Burpee Over Dumbbell
Weightlifting
Snatch
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
Complete as singles
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
WTH: Metcon (Time)
3 Rounds
30 Dumbbell Front Squats (50s/35s)
25 Toes to Bar
20 Burpees over Dumbbell
Target time: sub 9 minutes
Time cap: 14 minutes
Stimulus is moderate pacing and strategic rep scheme. Weight is lighter on the dumbbells than normal, so athletes should aim to keep a continuous effort through the squats and burpees. Don’t sell out on the squats only to be wiped out for the toes to bar/burpees. Break as needed to survive.
The rest should be more between the movements rather than during.
COMP: Metcon (Time)
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
Target time: sub 9 minutes
Time cap: 14 minutes
Stimulus is moderate pacing and strategic rep scheme. Weight is lighter on the dumbbells than normal, so athletes should aim to keep a continuous effort through the squats and burpees. Don’t sell out on the squats only to be wiped out for the toes to bar/burpees. Break as needed to survive.
The rest should be more between the movements rather than during.
FIT: Metcon (Time)
3 Rounds
30 Dumbbell Front Squats (25s/15s)
15 Toes to Bar
10 Burpees over Dumbbell
Target time: sub 9 minutes
Time cap: 14 minutes
Stimulus is moderate pacing and strategic rep scheme. Weight is lighter on the dumbbells than normal, so athletes should aim to keep a continuous effort through the squats and burpees. Don’t sell out on the squats only to be wiped out for the toes to bar/burpees. Break as needed to survive.
The rest should be more between the movements rather than during.
BURN: Metcon (Time)
3 Rounds
30 Single Dumbbell Front Squats (light)
20 Hanging Knee raises
10 Burpees
Target time: sub 9 minutes
Time cap: 14 minutes
Stimulus is moderate pacing and strategic rep scheme. Weight is lighter on the dumbbells than normal, so athletes should aim to keep a continuous effort through the squats and burpees. Don’t sell out on the squats only to be wiped out for the toes to bar/burpees. Break as needed to survive.
The rest should be more between the movements rather than during.