MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
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
3. Workout Prep
3 sets:
10 Double Unders
10ft Lunge Walk Variation*
*Set 1: Farmer Carry Lunge
*Set 2: Front rack Lunge
*Set 3: Single Arm Overhead Lunge
Weightlifting
Squat Snatch + Overhead Squat (Weight)
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry Lunge (50’s/35’s)
50ft Dumbbell Front Rack Lunge (50s/35s)
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right)
Target number of Rounds: 1 Round + 100 Double Unders
Minimum number of Rounds before scaling: 1 Round
STOP DUs @ the 5 minute mark if you have not finished and move on.
Stimulus is moderate-high intensity while having to attack the jump rope and grind through various versions of lunge walking. Be strategic through the double unders so you have enough juice in the tank for 150ft of pure leg drive.
Challenge yourself to really push here to get through a full round. If completed and time is left on the clock, then it’s back to the jump rope.
FIT: Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
200 Double Unders
50ft Dumbbell Farmer Carry Lunge (35s/25’s)
50ft Dumbbell Front Rack Lunge (35s/25s)
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25) (25ft Left/25ft Right)
Target number of Rounds: 1 Round + 100 Double Unders
Minimum number of Rounds before scaling: 1 Round
STOP DUs @ the 5 minute mark if you have not finished and move on.
Stimulus is moderate-high intensity while having to attack the jump rope and grind through various versions of lunge walking. Be strategic through the double unders so you have enough juice in the tank for 150ft of pure leg drive.
Challenge yourself to really push here to get through a full round. If completed and time is left on the clock, then it’s back to the jump rope.
BURN: Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
300 Single Unders
50ft Single Dumbbell Farmer Carry Lunge (light)
50ft Single Dumbbell Front Rack Lunge (light)
20 Single Dumbbell Box Step Ups (light) (20/16)