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.