MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Wrist Stretch – 1:00/side

2. Front Rack Stretch – 1:00

3. Banded Triceps Stretch – 1:00/side

Lower Body

1. Frog Stretch – 1:00

2. Banded Hamstring Distraction – 1:00/side

3. Bottom Squat Hold – 1:00


2 Rounds for Quality:

1:00 min Row

Movement Prep

With An Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses (All From The Back Rack)

:10s Snatch Grip Overhead Hold

5 Overhead Squats

:10s Overhead Squat Hold


Metcon (2 Rounds for weight)


Strength Stamina

5 Rounds:

5 Deadlifts (75%) of 1RM Deadlift

5 Bench Press (75%) of 1RM Bench Press
Put your bench weight in round 1 and deadlift in round 2.

Strategy: use Min 1 for DL, Min 2 for BP, and Min 3 for Rest


– Barbell stamina with 25 reps on each movement at your respective percentage.

– Weights are intended to be challenging, but doable in at most two sets per round.

– Strategy wise, we may break to even smaller sets, but the theme is that we *don’t have to*.

– If we feel that we are going to *need* more than 2 sets per round, let’s dial back the weight just a bit more to meet that stimulus.


Metcon (Time)

For time:


Overhead Squats (95 / 65 lb)

Toes to Bar

Directly into…


Thrusters (95 / 65 lb)

CTB Pull-Ups

15 Minute Time Cap

– Conditioning Category: Threshold

– Two couplets with related movement patterns leads to the need to take the bigger picture in mind…. don’t get sucked into the first part.

– Light-to-moderate barbell, and one that we could complete 15+ reps unbroken with when fresh on either movement.

After Party

Overhead Squat

Overhead Squat Positioning

5 Sets:

1 Pausing Overhead Squat (10s in bottom)


All percentages based on 1RM Snatch:

Set 1 – 70% of 1RM Snatch

Set 2 – 75% of 1RM Snatch

Sets 3+4+5 – Build to a heavy for the day.

– Dialing in positioning today.

– Find the bottom of our *active* squat.

– That is, everything is firing and we are working for our best possible position here.

– What it is not, is a loose position, where we are sacrificing stability and strength for additional range of motion.

– Visualize ourselves catching a 1RM Snatch here as we sit in the bottom.