MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
PVC Warmup
2 Rounds
40 Seconds Each
PVC Pass Throughs
PVC Lat Stretch
PVC Straight Leg Swings (20 Seconds Each)
PVC Overhead Squats
2 Rounds
10 Scap Pull-ups
3 Strict Pull-ups
10 Kip Swings
3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom)
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)
T Stretch: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
Metcon
COMP: Metcon (Time)
For Time:
30 Power Snatches
5 Bar Muscle-Ups
30 Clean and Jerks
5 Bar Muscle-Ups
30 Thrusters
5 Bar Muscle-Ups
Barbell: Rx 95/65
FIT: Metcon (Time)
For Time:
30 Power Snatches
10 Burpee Pull-Ups
30 Power Clean and Jerks
10 Burpee Pull-Ups
30 Thrusters
10 Burpee Pull-Ups
Barbell: 75/55
BURN: Metcon (Time)
For Time:
30 Alternating DB Snatches
10 Burpees
10 Ring Row Pull-Ups
30 DB Hang Clean and Jerks
10 Burpees
10 Ring Row Pull-Ups
30 DB Thrusters
10 Burpees
10 Ring Row Pull-Ups
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. T Stretch – 1:00/each side
3. Shoulder to Floor – 1:00/each
4. Wrist Stretches – 1:00
— Lower Body —
1. Pigeon Pose – 2:00/each
2. Butterfly – 1:30
3. Pike – 1:00
4. Straddle – 1:00
5. Kneeling Split – 1:00
6. Calf Stretch – 1:00/each
7. Couch Stretch – 2:00/each
After Party
Metcon (No Measure)
Midline Conditioning
3 Giant Sets:
40 Meter Single Dumbbell Overhead Walking Lunge (Change Arms at 20M)
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)
Rest 2 Minutes Between Sets