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
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
3. Workout Prep
2 sets:
4 Box Jump Overs (build in height)
5/4 Calorie Row (build in pace)
2 Burpee Box Get Overs (build in height)
Weightlifting
Squat Snatch (EVERYONE LIFTS AT THE SAME TIME)
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
Metcon
COMP: Metcon (2 Rounds for time)
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
STIMULUS and GOALS
Stimulus is moderate push-pace effort with consistent intensity that can be replicated on both versions of this workout.
You will score both workouts separately.
The set of 21’s DOES NOT include burpees with the box jump over.
FIT: Metcon (2 Rounds for time)
2 sets:
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
-rest until 10:00, perform second set reversed-
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
STIMULUS and GOALS
Stimulus is moderate push-pace effort with consistent intensity that can be replicated on both versions of this workout.
You will score both workouts separately.
The set of 21’s DOES NOT include burpees with the box jump over.
BURN: Metcon (2 Rounds for time)
2 sets:
21 Box Step Ups (20/16)
10/8 Calorie Row
9 Up Down Box Step ups (24/20)
21 Box Step Ups (20/16)
10/8 Calorie Row
9 Up Down Box Step ups (24/20)
-rest until 10:00, performe second set reversed-