MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Front Rack Stretch on Box – 2:00

2. Banded Shoulder Distraction – 1:00/side

Lower Body

1. Bottom Squat Hold – 2:00

2. Banded Hamsting Distraction – 1:00/side

3. Kettlebell Ankle Dorsiflection

ACTIVATION

2 Rounds for Quality

10 Alternating Cossack Squats

15 Banded Pull Aparts

10 Calorie Row

MOVEMENT VIDEOS

Front Rack Stretch on Box

https://www.youtube.com/watch?v=EZtvGgJfKkM

Banded Shoulder Distraction

https://www.youtube.com/watch?v=M0yqrhgwFfw

Banded Hamstring Distraction

https://www.youtube.com/watch?v=r7Zq9n3knZc

Cossack Squat

https://www.youtube.com/watch?v=N3BdgsE8agA

Weightlifting

Stamina Squats

Stamina Squats

On the Minute x 8 (4 Rounds):

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats
Stimulus

Single barbell, loaded throughout at 50% of our 1RM Front Squat.

– Week 1 of 5 of this squat progression.

– Week after week, we’ll reduce the reps-per-set, *while* increasing the total rounds.

– Purpose here is to build strength and risilience in our ability to cycle through higher volume squats… a very common demand in competition, no less the Open.

– To be clear, the barbell is loaded with a SINGLE weight for all squats, with your individualized percentage above.

Metcon

Metcon (Time)

For time:

4 Rounds:

30/24 Cal Row

30 Wall Balls (20 / 14 lb)

30 Alternating Dumbbell Power Snatches (50 / 35 lb)

25 minute time cap

After Party

Power Snatch

Snatch Technique

6 Sets:

1 Low-Hang Power Snatch

1 Low-Hang Squat Snatch

Stimulus

Set 1 – 60% of 1RM Snatch of 1RM Snatch

Set 2 – 65% of 1RM Snatch

Set 3 – 70% of 1RM

Sets 4+5+6 – 75% @calc(75

– The “Low-Hang” position is beneath the knee, but *not* touching the floor (think 2″ off the floor).

– Always start by deadlifting the bar to full extension, and then lower into the low-hang.

– With both reps starting from this position, our focus is bar and body positioning beneath the knee.

– Taking away the ability to “rest” the bar on the floor, we are forced to work harder to maintain sound positioning on these reps.

– Lats on… drive the knees back and out of the way as we keep the bar close.