MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Burgener Warm Up (10-15 mins) (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, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Build up to a Heavy Snatch
10-12 minutes
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
1 Bar Muscle Up
5 Wall Balls (build in weight)
Weightlifting
Snatch
Build up to a Heavy Snatch
10-12 minutes
Metcon
COMP: Metcon (AMRAP – Reps)
5 sets (Every 2:30)
15/12 Calorie ECHO Bike
5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time
Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps
The stimulus for today’s workout is a consistent moderate-high intensity into smart and calculated sets. The potential of burning out is high, and you must be cautious about how fast is too fast off the start. We only have 2:30 for each set with 2 movements in our way of where the workout is scored, and that’s the wall balls. Once the 2:30 mark hits, you will go right into their next set, with no rest between.
You should finish their set of wall balls about 10 seconds before the next set begins. This will allow you a quick break and allow you to get ready to bike.
FIT: Metcon (AMRAP – Reps)
5 sets (Every 2:30)
12/10 Calorie Air Bike
3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time
Max Wall Balls (20/14) in Remaining Time
Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps
BURN: Metcon (AMRAP – Reps)
5 sets (Every 2:30)
10/8 Calorie Air Bike
5 Pull Ups or 8 Jumping Pull Ups
Max Wall Balls (14/10) in Remaining Time