MobTown CrossFit – CrossFit


Warm-up (No Measure)

Not for Score:

9:00 Easy Pace Bike/Row

On the 3:00, 6:00, and 9:00:

10 Lateral Box Step-Ups (5 each leg)

10 Waiter Squats w/KB (5 each side)


Coaches allow for a Total of 10 mins to warm-up with weight on the bar. Attempts do not count nor should they be used during this time. Get a couple of reps in of each lift. I’ve added the lifts so you can log them individually for tracking purposes and to help Coaches answer questions when they come up.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You get 3 attempts at each lift to create a new 1 Rep Max. Take a min of 2 mins rest between each lift. After your 3rd Back Squat move on to the Shoulder Press and so on.

You only get 3 reps so be smart about your attempts. Think about a heavy weight you’ve hit before as your starting weight. Based on how easily you complete the lift choose your next weight.

3 missed lifts results in a zero in your total. Make sure you get on the board before attempting a PR!

Back Squat: Taken from the rack, pass through a full squat, hip crease below knee crease, and stand to extension. Use a partner to watch your depth if you’re not sure.

Shoulder Press: Also from the rig. No extra movement is allowed to generate momentum on the bar. Knees can’t rebend to catch. Elbows must be locked out overhead and weight under control for a good lift.

Deadlift: Conventional or Clean grip only, not Sumo. A good lift is knees and hips at extension with shoulders behind the plain of the bar. You can drop the bar from the top of the lift. However, the Pros will tell you to take it back down under control.

Back Squat (1-1-1)

Log your score from above

Shoulder Press (1-1-1)

Log your score from above

Deadlift (1-1-1)

Log your score from above

Extended Work

Metcon (Time)

Jump, Squat, Squeeze

15 minute time cap

3 Rounds:

50 Double Unders (75 singles)

35 Air Squats

25 ab mat sit ups

Rx+ – with 20#/14# vest
Move through this metcon at a solid pace focusing on your depth and technique on your air squats! DO NOT SACRIFICE SQUAT TECHNIQUE FOR TIME!