MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy Bike
…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 (Easy)
:30 Air Squats
:45 Bike (Moderate)
:30 Empty Bar Good Mornings
:30 Bike (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 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
20 minute time cap including warming up to 72% of 1RM Front Squat
– Week 4 of 5 of this squat progression.
– This trend will continue… dropping reps, while upping percentage.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
13/10 Cal Assault Bike
15 Wallballs (20/14)
12 Alternating DB Snatches (50/35)
9 Toes to Bar
Stimulus
– Light and fast.
– Aim is unbroken sets from start to finish, with the bike being the pacer.
– Today is an excellent day to hone in on pacing. Check in with ourselves at the hallfway mark (9:00) so that we have some data points to reflect at when the workout is over.
Strategy
THE BIG TAKEAWAYS
1. Smaller sets that allow for constant movement and unbroken sets.
2. Push transitions.
3. Recover on the Bike.
After Party
Power Snatch Complex
Olympic Technique
Repeating the complex from last week – and increasing by 10% on all sets.
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 unbroken, however, let’s move with a purpose.
Stimulus
Percentages based on 1RM Snatch:
Set 1 – 50% of 1RM Snatch
Set 2 – 55% of 1RM Snatch
Set 3 – 60% of 1RM Snatch
Set 4 – 65% of 1RM Snatch
Set 5 – 70% of 1RM Snatch
Set 6 – 75%
A repeat from last week, adding 5% to each lift. Focus still remains on our positioning, with diligent effort on our bar path off the floor.