MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Single Leg Glute Bridges (30 Seconds Each)
45 Seconds
Moderate Bike
Glute Bridges
30 Seconds
Faster Bike
Air Squats
15 Seconds
Sprint Bike
Squat Jumps
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Bent Over Rows
5 Front Squats
Weightlifting
Hang Power Clean (Find a Heavy Single)
Work to a heavy single resting a minimum of :90 secs between lifts.
Only add weight after a quality lift.
Metcon
Metcon (2 Rounds for reps)
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike
Metcon (2 Rounds for reps)
AMRAP 6:
1 Rope Climbs
6 Hang Power Cleans (115/85)
15/12 Calorie Row
Rest 6 Minutes
AMRAP 6:
1 Rope Climbs
6 Hang Power Cleans (95/75)
15/12 Calorie Row
Metcon (2 Rounds for reps)
AMRAP 6:
15 Calorie Row
12 DB Power Cleans
9 Ring Rows
Rest 6 Minutes
AMRAP 6:
15 Calorie Row
12 DB Squat Cleans
9 Ring Rows
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