MobTown CrossFit – CrossFit
Warm-Up
Metcon (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. PVC Pass Throughs – 0:30
2. Childs Pose – 1:00
3. Samson Pose – 0:30/side
Lower Body
1. Banded Hamstring Distraction – 0:30/side
2. Kettlebell Squat Hold – 0:30
3. Spiderman – 0:30/side
ACTIVATION
7 Minutes for Quality
50′ Kettlebell Farmers Carry
10 Dual Kettlebell Deadlifts
10 Air Squats
250m Row
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Gymnastics
Metcon (Weight)
Gymnastics Conditioning
Alternating On The Minute x 12:
Odd – 5-5-4-4-3-3: Deadlifts
Even – Handstand Walk Practice
Stimulus
– Building to a heavy triple on the 6th and final interval.
– Final two sets are by feel. Let’s establish a heavy, but not an all-time max.
– Change out weights immediately following your final deadlift on each odd minute.
– On the handstand walk, use :50s of the minute for practice time.
Set 1 – 5 Reps @ 65% of 1RM Deadlift
Set 2 – 5 Reps @ 68% of 1RM Deadlift
Set 3 – 4 Reps @ 71% of 1RM Deadlift
Set 4 – 4 Reps @ 74% of 1RM Deadlift
Set 5 – 3 Reps @ 77-82% of 1RM Deadlift
Set 6 – 3 Reps @ 77-86% of 1RM Deadlift