MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Box Front Rack Stretch – 2:00

2. Banded Shoulder Distraction – 1:00/side

3. Sleeper Stretch – 1:00/side

Lower Body

1. Bottom Squat Hold – 1:00

2. Pigeon Stretch – 1:00/side

3. Frog Stretch – 1:00

ACTIVATION

4 Minutes for Quality

10 Alternating Cossack Squats

3 Scap Pull-ups + 3 Strict Pull-ups + 3 Kipping Pull-ups

100m 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

Sleeper Stretch

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

Frog Stretch

https://www.youtube.com/watch?v=krPrkio2uXs

Weightlifting

Stamina Squats

Stamina Squats

On the Minute x 10 (5 Rounds):

Min 1 – 4 Front Squats

Min 2 – 8 Back Squats
18 minute time cap including warming up to 57%

Stimulus

Single barbell, loaded throughout at 57% of our 1RM Front Squat. (of 1RM Front Squat)

– Week 2 of 5 of this squat progression.

– Compared to last week, we are reducing 1 Front Squat and 2 Back Squats per set, while increasing total load by 7%.

– This trend will continue… dropping reps, while upping percentage.

Metcon

Metcon (Time)

42 Pull Ups

21 Power Snatches

30 C2B Pull Ups

15 Overhead Squats

18 Burpee Pull Ups

9 Squat Snatches

Barbell – 95/65lb

Rx + – Bar MU in place of burpee pull ups

115/85lb
20 minute time cap

Strategy

THE BIG TAKEAWAYS

1. With 135 total reps in the workout and almost half (63) in the first two movements, let’s approach the start of the workout with a steady pace but careful not to go out too hot.

2. Steady singles on the barbell is likely the best option here on the snatches.

3. We want to have a plan for how we are breaking our gymnastics movements hanging from the bar.

PULL-UPS

– Here are a few ways we could approach the pull-ups with planned breaks to save our grip.

1 Set: 42 Reps

2 Sets: 25-17

3 Sets: 15-15-10

4 Sets: 12-10-10-10

5 Sets: 10-8-8-8-8

6 Sets: 7’s

CHEST TO BAR PULL-UPS

– Here are a few ways we could approach the chest to bar pull-ups with planned breaks to save our grip.

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 10’s or 12-10-8

4 Sets: 8-8-8-6

5 Sets: 6’s

6 Sets: 5’s

BAR MUSCLE-UPS

– Here are a few ways we could approach the bar muscle-ups with planned breaks to save our grip.

1 Set: 18

2 Sets: 10-8

3 Sets: 6’s

4 Sets: 5-5-4-4

5 Sets: 4-4-4-3-3

After Party

Snatch Pull

Snatch Pull Complex

5 Sets:

1 Pausing Snatch Pull (1s at knee level)

2 Snatch Pulls

Stimulus

Set 1 – 65% of 1RM Snatch of 1RM Snatch

Set 2 – 75% of 1RM Snatch

Set 3+4+5 – 85% of 1RM Snatch

– Snatch Pull = Extension with a shrug at the top. Arms stay extended.

– First rep will have a :01s pause at the knee on the way up, followed by 2 standard snatch pull reps.

– A chance to focus on only the work that takes beneath the hip.

– Slow is smooth, smooth is fast. Be diligent with positioning.