MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Samson Stretch
Box Step-ups (Low Box)
Front Plank
Spiderman Stretch
Lateral Box Step-ups (Low Box)
Hollow Hold
Push-up to Down Dog
Box Step-ups (Higher Box)
Arch Hold
Air Squats
Lateral Box Step-ups (Low Box)
Sit-ups
Dumbbell Warmup
20 Seconds Each:
Goblet Squat
Single Arm Dumbbell Strict Press (Right)
Goblet Squat
Single Arm Dumbbell Strict Press (Left)
Goblet Squat
Performed With 1 Light Dumbbell
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch on Box: 45 Seconds Each Side
Child’s Pose on Box: 45 Seconds
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 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat
Metcon
COMP: Metcon (Time)
21-15-9:
Double Dumbbell Power Cleans (55’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (55’s/35’s)
Toes to Bar
FIT: Metcon (Time)
21-15-9:
Double Dumbbell Power Cleans (35’/20’s)
Box Jump Overs (20″)
Double Dumbbell Front Squats (35’/20’s)
Knees to Chest
BURN: Metcon (Time)
21-15-9:
Double Dumbbell Power Cleans
Box Jump Overs
Double Dumbbell Front Squats
Knee-ups