MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Front Rack Stretch – 1:00
2. Wrist Stretches – 1:00
3. PVC Pass Throughs – 1:00
Lower Body
1. Pigeon Stretch – 0:30/side
2. Samson Stretch – 0:30/side
3. Kettlebell Bottom Squat Hold – 0:30
ACTIVATION
2 Rounds for Quality
10 Air Squats
0:20 Hollow Hold
30′ Single Dumbbell Overhead Carry Each Arm
1:00 Row
Weightlifting
Stamina Squats
Stamina Squats
On the Minute x 12 (6 Rounds):
Min 1 – 3 Front Squats
Min 2 – 6 Back Squats
Single barbell, loaded throughout at 66-68% of your 1-Rep Max Front Squat.
– Third week in our climb back up the progression ladder.
– This week we are repeating Week 5’s Stamina Squats (12/7/20), aiming for an increase of 3-5% from that effort.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21 Wallballs
12 Power Snatches
15 Toes to Bar
12 Overhead Squats
Wallball – 20 / 14 lb
Barbell – 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
Strategy
BIG TAKEAWAYS
– Let’s push ourselves on the barbell today. 1-3 sets on the snatches and 1-2 sets on the overhead squats.
– Break up the wallballs and the toes to bar in order to be able to go for those bigger sets on the barbell. 2-3 sets on the wallballs and 2-5 sets on the toes to bar.
After Party
High-Hang Snatch
This can be done any day this week. Pick a day you have time.
EMOM10
On the Minute x 10:
1 High Hang Squat Snatch
Stimulus
Week 2 of 3 with this progression, climbing by 2% on each lift,
All percentages based on 1RM Snatch:
– First three sets, we’ll climb by 5% per.
Set 1 – 62% of 1RM Snatch
Set 2 – 67% of 1RM Snatch
Set 3 – 72% of 1RM Snatch
– Next three sets, we’ll climb by 3% per.
Set 4 – 75% of 1RM Snatch
Set 5 – 78% of 1RM Snatch
Set 6 – 81% of 1RM Snatch
– Last four sets, we’ll hold across:
Sets 7+8+9+10 – 84% of 1RM Snatch
– Slight build so that this remains technique focused.
– Later in our training cycle (post-progression), we’ll be building heavier.