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 1 Snatch with a barbell. The reps are Squats or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3×3 Snatch Grip Deadlifts.
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
5 Double Dumbbell Strict Press
5 Pike Push Ups
3 Strict Handstand Push Ups
Weightlifting
Snatch
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
WTH: Metcon (Time)
21-15-9
Deadlift (315/205)
Strict Handstand Push Ups
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus for today’s workout is moderate-fast pacing with a strategic rep scheme to avoid burning out on the handstands
COMP: Metcon (Time)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus for today’s workout is moderate-fast pacing with a strategic rep scheme to avoid burning out on the handstands
FIT: Metcon (Time)
21-15-9
Deadlift (225/155)
Handstand Push Ups
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus for today’s workout is moderate-fast pacing with a strategic rep scheme to avoid burning out on the handstands
BURN: Metcon (Time)
21-15-9
Dumbbell Deadlift (light)
Pike Push Ups with or without box
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus for today’s workout is moderate-fast pacing with a strategic rep scheme to avoid burning out on the handstands