MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2 minutes row/run/bike
into:
:90 second Pigeon Stretch (each side)
:60 Wall Pec Stretch
:60 Front Rack Stretch on Box
ACTIVATION
2 Rounds:
1 length of the rig Walking Lunge
15 Single Unders
15 Empty Barbell Good Mornings
15 Glute Bridges
:15 Handstand Scapular Push Ups (scale is use a box and get in pike position)
Warm up should be complete in 15 minutes from start of class.
Weightlifting
Clean Positioning B
2 Sets:
3-Position Clean High Pull
Positions are “top down”:
Position 1 – Mid Thigh
Position 2 – Knee Level
Postion 3 – Low Hang (2″ of floor)
Set 1 – 60% of 1RM Clean
Set 2 – 65 % of 1RM Clean
https://youtu.be/6TC-JLLrXqQ
6 minute time cap
The barbell will come from the ground via a deadlift and all 3 pulls will be unbroken.
We will work on our pull starting in 3 different positions. Focus on the bar moving UP NOT OUT.
Finish in triple extension and shoulder blades pulled back.
Clean Positioning C
3 Position Squat Clean
Positions are “top down”
Position 1 – Mid Thigh
Position 2 – Knee Level
Position 3 – Low Hang (2 inches off floor)
https://youtu.be/nvLPSqUNIdw
4 SETS:
Set 1 – 65% of 1RM Clean
Set 2 – 69 % of 1RM Clean
Set 3 – 72% of 1RM Clean
Set 4 – 75% of 1RM Clean
12 minute time cap
Similar to the Clean Pulls, however we will complete the clean focusing on keeping our knuckles to the floor NOT the door and our eyes just above the horizon. There is nothing on the ceiling that is different than the last time you looked. Do not look up at the ceiling while you are lifting!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Power Cleans (95/65)
30 Double Unders (scale 60 singles)
15 Wall Balls (20/14)
30 Double Unders
PCs should be a light weight you can cycle through large sets