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. PVC Pass Throughs – 15-20 Reps
Lower Body
1. Bottom Squat Hold – 1:00
2. Pigeon Stretch – 1:00/side
3. Banded Hamstring Distraction – 1:00/side
ACTIVATION
1 Round for Quality
1:00 Bike Erg (Easy)
:30 Air Squats
:45 Bike Erg (Moderate)
:30 Empty Bar Good Mornings
:30 Bike Erg (Hard)
:15 Hang Power Snatch 45 / 35 lb
:15 Overhead Squats
MOVEMENT VIDEOS
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
PVC Pass Through
https://www.youtube.com/watch?v=iLup2Kn9INM
Banded Pull Aparts
https://www.youtube.com/watch?v=O3kpjgGAfp4
Pigeon Stretch
https://www.youtube.com/watch?v=sFvViEiegKw
Banded Hamstring Distraction
https://www.youtube.com/watch?v=r7Zq9n3knZc
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/side
2. PVC Pass Throughs – 15-20 Reps
Lower Body
1. Bottom Squat Hold – 1:00
2. Pigeon Stretch – 1:00/side
3. Banded Hamstring Distraction – 1:00/side
ACTIVATION
1 Round for Quality
1:00 Bike Erg (Easy)
:30 Air Squats
:45 Bike Erg (Moderate)
:30 Empty Bar Good Mornings
:30 Bike Erg (Hard)
:15 Hang Power Snatch 45 / 35 lb
:15 Overhead Squats
MOVEMENT VIDEOS
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
PVC Pass Through
https://www.youtube.com/watch?v=iLup2Kn9INM
Banded Pull Aparts
https://www.youtube.com/watch?v=O3kpjgGAfp4
Pigeon Stretch
https://www.youtube.com/watch?v=sFvViEiegKw
Banded Hamstring Distraction
https://www.youtube.com/watch?v=r7Zq9n3knZc
Weightlifting
Stamina Squats
Stamina Squats
On the Minute x 12 (6 Rounds):
Min 1 – 3 Front Squats
Min 2 – 6 Back Squats
20 minute time cap including warming up to 63%
– Week 3 of 5 of this squat progression.
– This trend will continue… dropping reps, while upping percentage.
Metcon
Metcon (Time)
For Time:
21 Power Snatches, 21 Overhead Squats
15 Power Snatches, 15 Overhead Squats
9 Power Snatches, 9 Overhead Squats
… Directly into:
35/25 Cal Assault Bike
… Directly into:
9 Power Snatches, 9 Overhead Squats
15 Power Snatches, 15 Overhead Squats
21 Power Snatches, 21 Overhead Squats
Barbell – 75 / 55 lb
20 minute Time cap
Stimulus
– This is a workout where we are stringing together large sets, from start to finish.
– Choose a weight we feel very confident we could do 30+ unbroken with (very light).
Strategy
THE BIG TAKEAWAYS
1. Relax our grip during the Overhead Squats
2. Push the bike for the first 40/30 calories then ease up slightly to recover for the second half of barbell work.
3. The Overhead Squat is our place to recover our breathing from the Snatch cycling.
After Party
Power Snatch Complex
6 sets:
Snatch Deadlift to knees
Snatch Deadlift to Pockets
Snatch Pull
2 Power Snatches
Rest as needed between sets. Complexes do not need to be touch and go.
Based on 1RM Snatch
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Set 4 – 55%
Set 5 – 60%
Set 6 – 65%