MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength
* 5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch), complete a set every 1:30
* 3 sets: 1 Overhead Squat (@90% of 1RM Snatch)
3. Workout Prep
2 sets:
3 Power Snatch (build-in weight)
100m Run (build-in pace)
3 Position Snatch
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete
Overhead Squat
3 sets: 1 Overhead Squat (@90% of 1RM Snatch)
Metcon
COMP: Metcon (2 Rounds for reps)
4:00 AMRAP
10 Power Snatch (135/95)
Max distance run in the remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (135/95) in the remaining time
** Scoring: for part one, each 100m = 1 rep.
Set 1:
* Target Distance: 600+ meters
* Minimum Distance before scaling: 400 meters
Set 2:
* Target number of Reps: 20+ Reps
* Minimum number of Reps before scaling: 15 Reps
# STIMULUS and GOALS
* Today’s workout is a version of the CrossFit Games 2023 Team event, Lift-Run Relay. We will be performing this individually, where the intensity will start fast into a moderate push pace and then flip. Part one is about working fast on the bar and settling into a consistent, sustainable effort, while in part 2, we want to start off steady and grind through the lifting with a near non-stop attack mode.
FIT: Metcon (AMRAP – Reps)
4:00 AMRAP
10 Power Snatch (115/80)
Max distance run in remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (115/80) in remaining time
** Scoring: for part one, each 100m = 1 rep.
Set 1:
* Target Distance: 600+ meters
* Minimum Distance before scaling: 400 meters
Set 2:
* Target number of Reps: 20+ Reps
* Minimum number of Reps before scaling: 15 Reps
BURN: Metcon (2 Rounds for reps)
4:00 AMRAP
10 Power Snatch (95/65)
Max distance run in remaining time
-Rest 4:00 between AMRAPs-
4:00 AMRAP
400m Run
Max Rep Power Snatch (95/65) in remaining time
** Scoring: for part one, each 100m = 1 rep.
Set 1:
* Target Distance: 600+ meters
* Minimum Distance before scaling: 400 meters
Set 2:
* Target number of Reps: 20+ Reps
* Minimum number of Reps before scaling: 15 Reps