MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Upper Body
1. Front Rack Stretch on Box – 1:00
2. Banded Shoulder Distraction – 1:00 / Side
3. Wrist Stretch – 1:00
Lower Body
1. Couch Stretch – 1:00 / Side
2. Ankle Dorsiflexion – 1:00 / Side
ACTIVATION
2 Rounds
1. 9/6 Calorie Row
2. 1 Round of “Strict Cindy”
3. 15 GHD Sit-Ups (or 21 AbMat Sit-Ups)
Into…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Pressess
5 RDL
5 Front Squats
MOVEMENT VIDEOS
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Ankle Dorsiflexion
https://www.youtube.com/watch?v=WAmted3Z3PE
Weightlifting
Pausing Back Squat + Back Squat (5 sets)
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat
5 Sets E3MOM
1 Pausing Back Squat (2s in bottom)
2 Back Squats
After each set:
30% Max Strict Handstand Pushups (of Max Strict Handstand Push-Up)
All percentages based on 1RM Back Squat:
Set 1 – 55% of 1RM Back Squat
Set 2 – 60% of 1RM Back Squat
Set 3 – 65% of 1RM Back Squat
Set 4 – 70% of 1RM Back Squat
Set 5 – 75% of 1RM Back Squat
If you are unable to do HSPUS, use your normal scale for these.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
37/26 Calorie Assault Bike
50 Single Dumbbell Hang Clean and Jerks (50 / 35 lb)
50 Single Dumbbell Reverse Lunges (50 / 35 lb)
50 Deadlifts (185/135lb)