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.