CrossFit / CompetitiveAdvanced

MTC Athlete

Elite CrossFit programming delivered by Moray Training Club

The flagship MTC program. High-volume, high-intensity functional fitness for competitive CrossFit athletes. Includes daily warm-up, strength/skill, conditioning, cool-down and optional accessories.

6 days/weekAdvanced

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This Week

Week of Jun 22, 2026 · tap a day to open it

Your level

Warm Up

8:00 Flow

0:00–2:00 Easy Machine

2:00–4:00 — 2 Rounds

- 10 Banded Pass Throughs

- 10 PVC Muscle Snatch

- 10 Air Squats

4:00–8:00 — 2 Rounds

- 4 Hang Power Snatches (light)

- 4 Hanging Knee Raises

- 6 Air Squats

Workout Prep: 2 sets @ 60–70%

- 8 Air Squats, 4 Toes-to-Bar, 2 Power Snatches

Strength — Snatch Deadlift + Power Snatch + OHS

EVERY 1:00 (10:00)

1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat

*Start light and build each minute*

(Score is Heaviest Weight)

WOD — Catching Fireflies

**FREEDOM (RX):**

10 ROUNDS FOR TIME

- 16 Air Squats

- 8 Toes to Bar

- 4 Power Snatch (135/95)

(Score is Time) (KG: 60/42.5)

**INDEPENDENCE:**

10 Rounds — 12 Air Squats + 6 TTB + 4 Power Snatch (115/75)

**LIBERTY:**

10 Rounds — 10 Air Squats + 6 Hanging Knee Raises + 4 DB Snatch (light)

Cool Down

3–5 min easy cardio, then 2 sets:

- 1:00 Frog Stretch

- 1:00 Forearm Smash

Optional Accessory

3-4 sets

- 30 Banded Single Leg Curls (left)

- 30 Banded Single Leg Curls (right)

- 30 Banded Leg Curls (both)

*Rest 1:00 between sets*