MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Spiderman Stretch
Air Squats to Medicine Ball
PVC Pass Throughs
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side)
Push-up to Down Dog
Air Squats to Medicine Ball
PVC Overhead Squats
Body Positions
2 Sets
20 Seconds PVC Hollow Hold
10 Seconds Rest
20 Seconds PVC Arch Hold
10 Seconds Rest
20 Seconds PVC V-Ups
10 Seconds Rest
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)
Medicine Ball Thoracic Opener: 1 Minute
Barbell Ankle Stretch: 1 Minute
Weightlifting
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Sets 1-4 completed “On the 2:00”
Sets 5-9 completed “On the 1:00”
Percentages Based on 5RM Back Squat
Metcon
COMP: Metcon (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
FIT: Metcon (Time)
5 Rounds:
9 Knees to Chest
15 Wallballs (14/10)
Directly Into…
5 Rounds:
9 Power Snatches (45/35)
15 Overhead Squats (45/35)
BURN: Metcon (Time)
5 Rounds:
9 Toes to Rig
15 Med Ball Thrusters
Directly Into…
5 Rounds:
9 Kettlebell Swings
15 Goblet Squats