MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distractions – 1:00/side
2. Front Rack Stretch – 1:00
3. Wrist Stretches – 1:00/side
Lower Body
1. Bottom Squat Hold – 1:00
2. Pigeon Stretch – 1:00/side
3. Calf Stretch on Post – 1:00/side
ACTIVATION
2 Rounds for Quality
10 Scap Pull-Ups
10 Down Dog to Push-Ups
50′ Single DB Overhead Carry/side
250m Row
Weightlifting
Stamina Squats
Stamina Squats
On the Minute x 16 (8 Rounds):
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats
Stimulus
Single barbell, loaded throughout at 85-87% 1RM Front Squat.
– First week back from our de-load.
– Climbing “back up” the rep scheme we began in the front half of the cycle.
– In each iteration, we are looking to increase by 3-5% respectively.
– So from two weeks ago, we are looking to go by feel, and make a judgement call on an appropriate jump for us (based on how that previous session went).
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20 / 14 lb)
20 Power Snatches (75 / 55 lb)
20 Box Jumps (24″/20″)
20 Push Presses (75 / 55 lb)
20/14 Calorie Row
Stimulus
– Conditioning Category: Pacer
– Sharing resemblences to “Fight Gone Bad”, the premise is light loads completed in large sets.
– Each movement is intended to be at a weight we could cycle for 25+ reps unbroken, when fresh.
– Check the clock after a single round, leaning into that round time as a baseline to work with.