MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min machine
6 Alternating Dumbbell Snatch (lightweight – build across)
5 Single Arm Press (each side)
5-second handstand hold
3 Box Get Overs (Practice Transition)
2. Workout Prep
3 sets:
20 second Row (workout pace)
2 Dumbbell Snatch (build in weight)
2 Strict Handstand Push Ups
2 Burpee Box Get Overs (build in height)
Metcon
COMP: Metcon (AMRAP – Reps)
7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)
Target number of reps each set:
Dumbbell Snatch: 20+ reps
Strict Handstand Push Ups: 20+ reps
Burpee Box Get Overs: 20+ reps
Minimum number of reps before scaling:
Dumbbell Snatch: 15 reps
Strict Handstand Push Ups: 15 reps
Burpee Box Get Overs: 15 reps
Athletes should have at least 3+ minutes to accumulate as many reps as possible. Scale calories to ensure you stay within the time frame.
FIT: Metcon (AMRAP – Reps)
7:00 Amrap
50/40 Calorie Row
Max Dumbbell Snatch (50/35)
-@10:00-
7:00 Amrap
50/40 Calorie Row
Max Handstand Push Ups
-@20:00-
7:00 Amrap
50/40 Calorie Row
Max Burpee Box Get Overs (24/20)
Target number of reps each set:
Dumbbell Snatch: 20+ reps
Strict Handstand Push Ups: 20+ reps
Burpee Box Get Overs: 20+ reps
Minimum number of reps before scaling:
Dumbbell Snatch: 15 reps
Strict Handstand Push Ups: 15 reps
Burpee Box Get Overs: 15 reps
Athletes should have at least 3+ minutes to accumulate as many reps as possible. Scale calories to ensure you stay within the time frame.
BURN: Metcon (AMRAP – Reps)
7:00 Amrap
40/34 Calorie Row
Max Dumbbell Snatch (light)
-@10:00-
7:00 Amrap
40/34 Calorie Row
Push Ups
-@20:00-
7:00 Amrap
40/34 Calorie Row
Max Up Down + Box Step Up (24/20)
Target number of reps each set:
Dumbbell Snatch: 20+ reps
Strict Handstand Push Ups: 20+ reps
Burpee Box Get Overs: 20+ reps
Minimum number of reps before scaling:
Dumbbell Snatch: 15 reps
Strict Handstand Push Ups: 15 reps
Burpee Box Get Overs: 15 reps
Athletes should have at least 3+ minutes to accumulate as many reps as possible. Scale calories to ensure you stay within the time frame.