MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/side
2. Banded Triceps Stretch – 1:00/side
3. Barbell Forearm Smash – 1:00/side
Lower Body
1. Couch Stretch – 1:00/side
2. Pigeon Stretch – 1:00/side
3. Calf Stretch on Post – 1:00/side
ACTIVATION
2-3 Sets
15 Calorie Bike
15 Glute Bridges
15 Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOVEMENT VIDEOS
Barbell Forearm Smash
https://www.youtube.com/watch?v=6dEM-RmBG7k
Banded Triceps Stretch
https://www.youtube.com/watch?v=w0T-hTMRp80
Couch Stretch
https://www.youtube.com/watch?v=YyiDDJb_tgw
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Pigeon Pose
https://www.youtube.com/watch?v=sFvViEiegKw
Glute Bridges
https://www.youtube.com/watch?v=z5Oy18jjbrM
Metcon
Metcon (Time)
“New Level”
For Time:
800m Partner Run
42 Snatches (95/65 lb)
800m Partner Run
42 Clean & Jerks (95/65 lb)
800m Partner Run
42 Thrusters (95/65)
Rx+ (135 / 95 lb)
Strategy
THE BIG TAKEAWAYS
1. The 800m run are run together and can be the place where we decide that we want to lean into this workout. This decision alone can easily be a :30s swing for each of the runs.
2. The singles on the snatches and clean and jerks should be steady with less than 3 seconds between reps at most. With 42 total reps between the snatches and clean and jerks, if we rest an extra 3 seconds longer than planned that adds over 2 minutes to the workout.
3. The thrusters at the end need to be where we sell out a little to finish strong.
SNATCHES & CLEAN AND JERKS
– Steady singles is the key here.
– We know how Isabelle and Grace feel, so with 9 less reps, we can be aggressive with getting back on the bar for each rep.
THRUSTERS
– This will be uncomfortable, but we want to hold on for a few reps more than we think we can each set.
– We should be getting this done in about 3 sets or less.
– Breaks here can add up quick with this movement and at this stage of the workout, be aware.