MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Plate Romanian Deadlifts
Plate Front Raises
Plate Deadlifts
Plate Overhead Reverse Lunges
Plate Counterbalance Squats
Plate Ground to Overhead
*Warmup completed with 15/10 plates
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
Wrist Stretch: 1 Minute
Weightlifting
Split Jerk (Build to a 1 rep heavy)
Take 15 mins to build to a 1 rep heavy Split Jerk. Rest a min of :90 secs between reps
Metcon
COMP: Metcon (Time)
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: (115/85)
FIT: Metcon (Time)
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: (95/65)
BURN: Metcon (Time)
5 Rounds:
21 Deadlifts
12 Push Presses
Dumbbell: Choose wgt.
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