MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps
Arms Overhead Air Squats
Single Unders
Active Dive-bombers
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
Weightlifting
1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch (Adding weight on each “Good Rep”)
Work up to a Heavy Complex for today.
Snatch Deadlift: slow and controlled. Focus on form & positioning. Knees back under the bar at the top, shoulders back, chest up and proud. Return bar to ground.
Snatch Pull: From the ground go through the Deadlift, Jump Shrug, and High Pull. Return bar to Hang.
Hang Snatch: Complete a full depth Snatch from the Hang Position.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters (75/55)
45 Single Unders
15 Pull-ups
45 Single Unders
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Med Ball Thrusters
30 Mountain Climbers
30 Jumping Pull-ups
45 Single Unders
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
Back Squat (5 x 5 adding weight)
work to a moderate set of 5 reps