MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Triceps Stretch – 1:00/side
2. Handstand Hold Stretch – 0:30
3. Childs Pose – 2:00
Lower Body
1. Ankle Dorsiflection w/ Kettlebell – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Pigeon Stretch – 1:00/side
ACTIVATION
3 Rounds for Quality:
25 single unders
10 Inchworm to Push-up
10 Jumping Air Squats
MOVEMENT VIDEOS
Ankle Dorsiflection w/ Kettlebell
https://www.youtube.com/watch?v=WAmted3Z3PE
Pigeon Stretch
https://www.youtube.com/watch?v=sFvViEiegKw
Calf Stretch on Post
https://www.youtube.com/watch?v=KxO1TcdFynU
Banded Triceps Stretch
https://www.youtube.com/watch?v=w0T-hTMRp80
Handstand Hold Stretch
https://www.youtube.com/watch?v=gPQmpFu5OD0
Childs Pose
https://www.youtube.com/watch?v=QDlMqGeKFNw
Metcon
Metcon (3 Rounds for reps)
“Buy Low, Sell High”
A. AMRAP 5:
Buy-In: 100 DU
5 Kipping HSPU
15 OHS (75 / 55 lb)
Rest 3 mins
B. AMRAP 5:
Buy-In: 75 DU
5 Kipping HSPU
10 OHS (95 / 65 lb)
Rest 3 mins
C. AMRAP 5:
Buy-In: 50 DU
5 Kipping HSPU
5 OHS, (115 / 85 lb)
Rx+ 95/65, 135/95, 185/135
Score will be total of three individual rounds not counting jump rope reps.
Stimulus
– Handstand Pushups: A set count we feel very comfortable completing in 2 sets (at most) each round.
– Barbell #1 – OHS weight we can cycle for 21+ reps unbroken when fresh.
– Barbell #2 – OHS weight we can cycle for 15+ reps unbroken when fresh.
– Barbell #3 – OHS weight we can cycle for 9+ reps unbroken when fresh.
– Our score will be the total reps of all 3 parts combined.
5 MINUTE REST BEFORE STRENGTH METCON.
Weightlifting
Metcon (Time)
Barbell Cycling
For Time:
12 Push Jerks
9 Push Jerks
6 Push Jerks
Rest 1:00
6 Push Jerks
9 Push Jerks
12 Push Jerks
Single bar, taken from the rack, changing weights on our own. Have your plates ready before we start.
15 minute time cap
Stimulus
Set of 12 @ 60% of 1RM Jerk of 1RM Jerk
Set of 9 @ 70% of 1RM Jerk
Set of 6 @ 80% of 1RM Jerk
For time, put weights in the notes.
– Aim here is to bring about awareness to our weakest link in the movement.
– When we go towards higher volume, it exposes the holes we have.
– Be mindful and take note of how we feel/perform when deep in the sets.
– Mechanics, mechanics, mechanics.