MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Active Samson
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Squats
Medicine Ball Relay
Teams of 2:
3 Rounds For Time:
Bear Crawl Down with Slamball
10 Slamballs
Lunge Back with Ball
*Each Partner Goes 2 Times
Mobility
Warm-up (No Measure)
Front Rack Stretch on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Weightlifting
2 Push Press + Split Jerk (EMOM 7)
Warm-up to 65% of your 1RM Split Jerk. Score is successful rounds. Note your weight used in the comments.
Metcon
Metcon (Time)
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run
Metcon (Time)
For Time:
200 Meter Run
27 Wallballs (14/10), 27 Box Step-ups (24/20)
200 Meter Run
21 Wallballs (14/10), 21 Box Step-ups (24/20)
200 Meter Run
15 Wallballs (14/10), 15 Box Step-ups (24/20)
200 Meter Run
9 Wallballs (14/10), 9 Step-ups (24/20)
200 Meter Run
Metcon (Time)
For Time:
250 Meter Row
27 Med Ball Thruster, 27 Step-ups
250 Meter Row
21 Med Ball Thruster, 21 Step-ups
250 Meter Row
15 Med Ball Thruster, 15 Step-ups
250 Meter Row
9 Med Ball Thruster, 9 Step-ups
250 Meter Row
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
Overhead Walking Lunges (100 total reps)
45/25