150904 Friday – “MotoCrossFit”

Mobility: Shoulder Mobility.


Skill Practice Warm Up: After a good dynamic warm up, spend 8 minutes working up to a challenging height box jump. Play around with regular as well as starting from a seated position.


Strength: Snatch – Session 1 of 14

7 x 1 (7 sets of 1 reps, “across,” same weight for each set)

Start around 70% of your known max or what you got to on August 27th. The first few sessions are all about dialing in your technique. If you cannot do a squat snatch your goal will be to catch it as low as possible and over the weeks work on catching it lower and lower.

Super Set: 7 x 4 Single Arm Ring Row


Metabolic Conditioning: “MotoCrossFit”- For time.

10 high box jumps (Performance: 30in, Athletic*: 24in, Health: 20in)

400m run

8 high box jumps

200m run

6 high box jumps

100m run

Scaling Guide:  3:30 – 7 minutes.  

Scale Up: To a 100m sandbag run on the last round.

Log your results online by clicking here.

Compare to: 2014 – 09 – 26

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: Get through the first box jumps fast. Pace the first run so you can go right into the box jumps safely. Take your time on these and see how your legs feel. Pace the next round accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!


Optional ‘Cash Out’: 30s db ‘clusters’, 1 min double unders, 2 rounds

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