MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs
Modified Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
Mobility
Warm-up (No Measure)
PVC Hinge Drill: 1 Minute
PVC Lat Stretch: 1 Minute (30 Each Hand)
PVC Pass Throughs: 1 Minute
Weightlifting
Bench Press (Find a 1 RM)
Time to max out on the bench! Use 4-6 sets to warm up before taking an attempt at a 1 Rep Max and hopefully a new PR!! Use a spotter and take time to rest between attempts. Suggest 2-3 mins.
Suggested warm-up:
40-45% x 5
50-55% x 3
60-65% x 2
75-85% x1
85-90% x1
90-95% x1
If you don’t have a 1RM already use weights for the first 3 you know you can hit for those reps and then make smaller jumps in weight.
This should take about 20 mins to complete properly. If you’re done in 10 mins you went way too fast. Allow your muscles to recover and hit a new PR. Let’s fill Wodify with Gold Stars!!!
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Front Squats
6 Hang Power Snatches
Barbell: 95/65
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
12 DB Goblet Squats
12 DB Alternating Power Snatches