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 10-12 minutes building to a heavy single on snatch. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build up in weight as long as sound form can be demonstrated during their attempts. The difference between a heavy single and a 1 rep max is that a heavy single is a successful attempt that the athlete is confident they can perform again after a few minutes of rest.
3. Workout Prep
1 set:
5/4 Calorie Row
3 Burpees
5/4 Calorie Row
2 Burpee Box Jump Over
5/4 Calorie Row
1 Burpee Box Get Over
Weightlifting
Snatch
Snatch
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
WTH: Metcon (Time)
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
30 Burpee Box Get Overs (30/24)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate pacing throughout. Athletes should approach each row and burpee set with the same intensity. Going too hard too early will put athletes in a deficit that will be difficult to return from.
COMP: Metcon (Time)
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
Stimulus is moderate pacing throughout. Athletes should approach each row and burpee set with the same intensity. Going too hard too early will put athletes in a deficit that will be difficult to return from.
FIT: Metcon (Time)
24/20 Calorie Row
30 Burpees
24/20 Calorie Row
24 Burpee Box Jump Overs (20/16)
24/20 Calorie Row
18 Burpee Box Get Overs (24/20)
Stimulus is moderate pacing throughout. Athletes should approach each row and burpee set with the same intensity. Going too hard too early will put athletes in a deficit that will be difficult to return from.
BURN: Metcon (Time)
20/16 Calorie Row
20 Up Downs
20/16 Calorie Row
15 Burpees
20/16 Calorie Row
10 Burpee Box Step Ups (20/16)
Stimulus is moderate pacing throughout. Athletes should approach each row and burpee set with the same intensity. Going too hard too early will put athletes in a deficit that will be difficult to return from.