MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Active Spidermans
Glute Bridges
:40 Seconds
Active Dive-bombers
Single Leg Glute Bridges (20 Seconds Each Side)
:30 Seconds
Push-up to Down Dog
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Hang Cleans
5 Romanian Deadlifts
Mobility
Warm-up (No Measure)
Table Top Stretch: 1 Minute
Cossack Squats: 1 Minute
Weightlifting
Snatch + OHS (EMOM 7)
Warm-up to 65% of your 1 RM Snatch. Then Complete 1 Snatch (full) + 1 OHS every minute on the minute for 7 minutes.
Score is successful quality lifts.
Metcon
COMP: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
FIT: Metcon (Time)
21-15-9:
Cleans (115/75)
Box Dips
BURN: Metcon (Time)
21-15-9:
Hang DB Cleans
Push-ups
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
Reverse Lunges (Weight)
Step back into a lunge, knee to ground, stand by driving through the heel of your front foot.
Rx : Bodyweight
Rx+: 55/35 DB
Complete 5 sets of 10 reps. 5 with each leg.