MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
3 Air Squats + 1 Straight Leg Inchworm to Push-up
45 Seconds
Moderate Row
Active Spidermans
30 Seconds
Faster Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
Weightlifting
Snatch (1 Rep Max)
Find 15 mins find a 1 RM Snatch. Rest a min of :90 between lifts. Use your first few lifts to get fully warmed up.
Ideally, you should be completing a full depth Snatch. If you’ve been at MobTown less than 3 months work with a Power Snatch. Athletes, without injury, that have been here longer than 3 months should be working to full depth.
Either way, work on getting down under the bar by bending at the hips and knees.
Metcon
COMP: Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
10 Rounds of;
3 Power Snatches (115/75)
6 Push-ups
9 Air Squats
FIT: Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
10 Rounds of;
3 Power Snatches (95/65)
6 Push-ups
9 Air Squats
BURN: Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
10 Rounds of;
3 Alternating DB Snatches
6 Push-ups
9 Air Squats
Extended Work
Barbell Yoga (2 Rounds for weight)
w/ Snatch Grip:
3 Snatch Deadlift
3 Jump Shrugs (keep your heels down until you hit the pocket)
3 High Pulls (Elbows high and outside)
3 Muscle Snatch (no rebending your knees)
3 Overhead Squats
3 Snatch Grip Push Press
3 Snatch Lands (deeper each time, see video below)
3 Snatch Drops (hold for 2 sec in BOTS)
3 SOTS Press
3 Duck Walks forward
3 Duck Walks back
RX+: 2 Rounds with Barbell (45/35)
RX: 1 Rd with PVC then 1 with Barbell (35/15)
Scaled: 2 Rounds with PVC
Snatch Drops & Snatch Lands
https://youtu.be/Tcx3VobVrNM
SOTS Press
https://youtu.be/cgtkHlQJlFE
Duck Walks (you have to use a barbell or PVC)
https://youtu.be/G1WW0P-qDJc
Snatch Balance Variations (Skill Transfer) (1 set of 3 reps Each Variation)
Pressing Snatch Balance
https://youtu.be/RxjY4CggkVA
Heaving Snatch Balance
https://youtu.be/VCYa3N9Qb4o
Snatch Balance
https://youtu.be/XuFaD1sAVGI
Just use an empty barbell today. We’ll add weight later.
Back Squat (5×5 (adding weight))
Build to a 5 rep heavy for today. No failures. Rest 2 minutes min between sets.