MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2 minutes Row, Bike, or Run
into:
:90 Pigeon Pose plus wrist stretch each side
2 Minute Barbell Thoracic Extension
2 Minute Child’s Pose on Box
ACTIVATION
3 Rounds:
30 Seconds Each:
1. Shuttle Run
2. Push Up to Down Dog
3. PVC Pass Throughs
5. Hang from Bar 1st round
– Scap pull ups 2nd round
– Kip swings 3rd round
20 minute time cap from start of class
Weightlifting
Pausing Overhead Squat/Overhead Squat Complex
On the 2:00 x 5 Sets
1 Pausing Overhead Squat (2s in bottom)
1 Overhead Squat
5 minutes to work up to 60%.
Everyone will go at the same time starting at the 6 minute mark on the clock.
Set 1 – 60% of 1RM Overhead Squat
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 75-80%
Focus on locking out the elbows and keeping the barbell over your center.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 minute time cap
– with a lower volume of reps, really push the intensity.
– This is a great workout to try and find out where your red line is.