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
Every minute (10 minutes) 5 Power Snatch (+25lbs from Wk 1)
3. Workout Prep
2 sets:
1 Wall Walk (build up the wall)
10ft Farmer Carry (build in weight)
Weightlifting
Power Snatch
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
COMP: Metcon (Time)
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft KB Farmers Carry (2×70/53) after each set
Target time: 10-12 minutes
Time cap: 15 minutes
The stimulus is moderate, with steady pacing through
FIT: Metcon (Time)
5-4-3-2-1-2-3-4-5
Wall Walks
100ft Farmers Carry (2×53/35) after each set
Target time: 10-12 minutes
Time cap: 15 minutes
The stimulus is moderate, with steady pacing through
BURN: Metcon (Time)
5-4-3-2-1-2-3-4-5
Inch Worms
100ft Farmers Carry (light) after each set