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 Box step ups
5 5 second descent kB squats
30 single unders
1:00 Row
Weightlifting
Stamina Squats
Stamina Squats
On the Minute x 10 (5 Rounds):
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
Single barbell, loaded throughout at 60-62% of your 1-Rep Max Front Squat.
-Fourth week in our climb back up the progression ladder.
– This week we are repeating Week 5’s Stamina Squats (11/30/20), aiming for an increase of 3-5% from that effort.
Metcon
Metcon (Time)
For Time:
100 Double Unders
21 Power Cleans
21 Barbell-Facing Burpees
100 Double Unders
15 Power Cleans
15 Barbell-Facing Burpees
100 Double Unders
9 Power Cleans
9 Barbell-Facing Burpees
Power Clean – 135 / 95 lb
Rx+ – 155/105
20 minute time cap
Stimulus
– Conditioning Category: Threshold
– Moderately heavy power clean today. One that we will likely cycle in quick singles or sets of 3-5 in the workout.
– Any kind of burpee is acceptable. The body should be perpendicular to the bar when in the bottom position. 2 foot take off is required when hopping over the 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 3 of this progression,
All percentages based on 1RM Snatch:
– First three sets, we’ll climb by 5% per.
Set 1 – 64% of 1RM Snatch
Set 2 – 69% of 1RM Snatch
Set 3 – 74% of 1RM Snatch
– Next three sets, we’ll climb by 3% per.
Set 4 – 77% of 1RM Snatch
Set 5 – 80% of 1RM Snatch
Set 6 – 83% of 1RM Snatch
– Last four sets, we’ll hold across:
Sets 7+8+9+10 – 86% of 1RM Snatch