MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Active Samson
Child’s Pose
Banded Pass Throughs
Alternating Single Leg Touches
Child’s Pose with Left Reach
Banded Pull Aparts
Inchworm to Push-ups
Child’s Pose with Right Reach
Banded Deadlifts
*Ideally completed with thinnest available band
Single Arm Dumbbell Warmup
Complete with 1 Light Dumbbell:
5 Deadlifts (Each Side)
5 Bent Over Rows (Each Side)
5 Hang Power Cleans (Each Side)
5 Strict Press & Reach (Each Side)
5 Goblet Squats
Weightlifting
Back Squat (5×5 adding weight)
Complete 5 sets of 5 reps adding weight each set. Rest a min of :90 between sets.
Metcon
COMP: Metcon (Time)
4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (55/35)
FIT: Metcon (AMRAP – Reps)
4 Rounds:
200 Meter Run
10 Pull-ups
200 Meter Run
10 Dumbbell Snatches (35/20)
BURN: Metcon (Time)
4 Rounds:
250 Meter Row
20 Jumping Pull-ups
250 Meter Row
10 Dumbbell Snatches
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) (3 reps of each type)
Pressing Snatch Balance
https://youtu.be/RxjY4CggkVA
Heaving Snatch Balance
https://youtu.be/VCYa3N9Qb4o
Snatch Balance
https://youtu.be/XuFaD1sAVGI
Begin adding weight this week. Start light and work up across all 9 reps.