MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

2 sets:

10 PVC Pass Throughs

5 Snatch Grip Push Press (PVC)

5 Overhead Squats (PVC)

-into-

3 sets: (build in weight/ stay light)

2 Snatch Grip Push Press

1 Overhead Squat

2. Strength Prep

Athletes will be performing 2 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. Bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that if they need to bail, they won’t drop the bar into the rig. If an athlete cannot overhead squat, allow them to build to a heavy 2 regular push press + 2 front squat.

3. Workout Prep

2 sets: (fast)

4 Front Squats

3 Toes to Bar

2 Burpee Over Bar

(rest 30 seconds between sets)

Weightlifting

Snatch Push Press + OHS

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward.

Metcon

COMP: Metcon (2 Rounds for time)

For time (2 scores)

3 rounds

10 Front Squats (95/65)

10 Toes to Bar

10 Burpee Over Bar

-rest until minute 7:00-

For Time:

30 Burpee Over Bar

30 Toes to Bar

30 Front Squats (95/65)
Target time each set: 4-5 Minutes

Time cap each set: 6 minutes

Stimulus is moderate intensity across rounds. You will push slightly harder in the 3 round AMRAP due to smaller sets and lower risk for burnout. You will pull back to a chipper style pace for the “For Time” metcon to consistently work off reps without burning out.

FIT: Metcon (2 Rounds for time)

For Time:

3 rounds

10 Front Squats (75/55)

10 Knees to Elbows

10 Burpee Over Bar

-rest until minute 7:00-

For Time:

30 Burpee Over Bar

30 Knees to Elbows

30 Front Squats (75/55)
Target time each set: 4-5 Minutes

Time cap each set: 6 minutes

Stimulus is moderate intensity across rounds. You will push slightly harder in the 3 round AMRAP due to smaller sets and lower risk for burnout. You will pull back to a chipper style pace for the “For Time” metcon to consistently work off reps without burning out.