MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With a Partner
Partner 1:
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)
Partner 2:
6 x 30 Seconds Each Movement:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats
Switch stations after the 3 minutes.
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Goblet Squat Hold: 1 Minute
Weightlifting
Shoulder Press (3×5 (adding weight))
EMOM 3
Complete 5 Shoulder Press. Add weight each minute.
Push Jerk (3×5 (adding weight))
EMOM 3
5 reps of Push Jerk each minute.
Split Jerk (3×2 (adding weight))
EMOM 3
2 Split Jerks each minute. Focus is good form driving under the bar and proper recovery not how heavy you can do a “bad rep”.
Metcon
COMP: Metcon (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30/24)
15 Dumbbell Front Squats (55’s/35’s)
15/12 Calorie Assault Bike
Score is slowest round.
FIT: Metcon (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (24/20)
15 Dumbbell Front Squats (35’s/20’s)
18/15 Calorie Row
Score is slowest round.
BURN: Metcon (Time)
On the 4:00 x 5 Rounds:
9 Box Step-ups (20)
15 Dumbbell Front Squats
15 Calorie Row
Score is slowest round.
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) (3 reps of each variation)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Just the barbell this week. Weights will come….