MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
50 Meter Run
Pick a Card
Card Corresponds to Warmup Movement and Number of Reps:
Hearts: Air Squats
Spades: Mountain Climbers (Each Side)
Clubs: Reverse Lunges
Diamonds: Hollow Hold Seconds
Mobility
Warm-up (No Measure)
Chest Stretch: 1 Minute
Kettlebell Calf Smash: 45 Seconds Each Side
Up Dog: 30 Seconds
Weightlifting
Move Weight (2 Rounds for weight)
On a 12:00 running clock, you and your partner will score your heaviest lifts. Choose 1 from each category.
Round 1 (Lower Body):
Deadlift, Back Squat, or Front Squat
Round 2 (Upper Body):
Bench Press, Push Press, Jerk (any)
Metcon
Metcon (Time)
For Time:
Teams of 2
52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: Wall Balls 20/14
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
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