MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Plate Hops
PVC Pass Throughs
Single Unders
Plate Ground to Overhead
PVC Sotts Press
Single Unders
Plate Lateral Squats
PVC Overhead Squats
Single Unders
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)
Child’s Pose: 1 Minute
T Stretch: 30 Seconds Each Side
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Sets 1-5 completed “On the 2:00”
Sets 6-9 completed “On the 1:00”
Percentages Based on 5RM Back Squat
Metcon
COMP: Metcon (Weight)
On the 4:00 x 5 Rounds:
20 Kettlebell Swings (53/35)
5 Bar Muscle-ups
5 Power Snatches
*Build in Power Snatch Weight*
FIT: Metcon (Weight)
On the 4:00 x 5 Rounds:
20 Kettlebell Swings (35/26)
5 Chest to Bar Pull-ups
5 Power Snatches
*Build in Power Snatch Weight*
After Party
Metcon (AMRAP – Reps)
Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
The goal is to hold the same rep number across the 5 rounds