MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Samson Stretch
Glute Bridges
Plate Hops
40 Seconds
Samson Stretch + Air Squat
Single-Leg Glute Bridges (40 Seconds Each Side)
Plate Ground to Overhead
30 Seconds
Air Squats
Glute Bridge Walkouts
Plate Counterbalance
Warmup Performed with 10# or 15# Plate
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)
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Child’s Pose: 1 Minute
Weightlifting
Back Squat (Squat Waves)
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 103%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 103%
Set 9: 2 Reps @ 108%
All percentages are based off your 5-Rep Heavy Back Squat
Rest as needed between sets and three minutes after sets 3 and 6
We’ll re-test our 5-Rep Back Squat next week
Metcon
COMP: Metcon (Time)
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
FIT: Metcon (Time)
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (115/75)
BURN: Metcon (Time)
3 Rounds:
50 Air Squats
10 Devil’s Press