MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Samson Stretch
Spiderman Stretch
Inchworm to Push-up
Alternating Bird Dogs
Front Plank
Shoulder Taps
Hollow Hold
Superman Hold
Side Plank (15 Second Each Side)
Barbell Bent Over Rows
Barbell Front Squat Hold (Active Position)
Barbell Overhead Hold
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)
Banded Hip Flexor Stretch: 1 Minute Each Side
Banded Hamstring Stretch: 1 Minute Each Side
Banded 3-Way Shoulder: 40 Seconds Each Position
Weightlifting
Push Press (E2MOM x 4, 6 reps)
Suggested rep scheme:
From the rack…
Weight should be between 90-100% of your 10RM Push Press from last week
Keep the weight the same for all 4 sets across
The 6 reps are designed to be completed unbroken on each set
Metcon
COMP: Metcon (Time)
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar
FIT: Metcon (Time)
3 Rounds:
12 Power Cleans (115/75)
12 Pull-ups
12 Push Jerks (115/75)
12 Knees to Chest
BURN: Metcon (Time)
4 Rounds:
10 DB Hang Clean & Jerk
10 Ring Rows
10 Toes to Rig
After Party
Metcon (No Measure)
Body Armor (A)
3 Giant Sets:
100 Meter Overhead Kettlebell Carry
10 Inverted Barbell Rows
50 Band Pull-Aparts
Rest 1 Minute Between Sets
Body Armor (B)
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets