MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 8
Minute 1: Easy Run
Minute 2: Stretch
Stretches
Round 1: Active Samson + Air Squat at Top
Round 2: Push-up to Down Dog
Round 3: 30 Second Front Plank + 30 Second Mountain Climbers
Round 4: 30 Second Side Plank (Each Side)
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)
Banded Hamstring Distraction: 1 Minute Each Side
Metcon
COMP: Metcon (Time)
21-15-9:
Deadlifts (225/155)
400 Meter Run
FIT: Metcon (Time)
21-15-9:
Deadlifts (155/105)
400 Meter Run
BURN: Metcon (Time)
21-15-9:
Double KB Deadlifts
500 Meter Row
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 Drops (deeper each time, see video below)
3 Snatch Lands (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
SOTS Press
Duck Walks
Snatch Balance Variations (Skill Transfer)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Just use a barbell today.