MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Seconds Each:
PVC Pass Throughs
Inchworm to Push-up
PVC Overhead Squats
Samson Stretch
*Attempt to Get More Narrow on PVC Pipe with Each Round
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 Lat Stretch: 1 Minute Each Side
Banded Pike Stretch: 1 Minute
Weightlifting
Back Squat (Squat Waves)
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 100%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 100%
Set 9: 2 Reps @ 105%
All percentages are based off your 5-Rep Heavy Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows
Metcon
COMP: Metcon (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
FIT: Metcon (2 Rounds for reps)
AMRAP 5:
21-15-9:
Overhead Squats (75/55)
Knees to Chest
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (75/55)
Pull-ups
BURN: Metcon (2 Rounds for reps)
AMRAP 5:
15 KB Goblet Squats
15 Toes to Rig
Rest 5 Minutes
AMRAP 5:
15 Med Ball Thrusters
15 Ring Rows