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 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats
Single barbell, loaded throughout at 53-55% of your 1-Rep Max Front Squat.
-This is our final week of stamina squats, repeating the opening squat session of the cycle.
– This week we are repeating Stamina Squats from 11/23/20, aiming for an increase of 3-5% from that effort.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
10 Alternating Single Arm Devil Presses
10 Single Dumbbell Box Step-Ups
10 Toes to Bar
Dumbbell – 50 / 35 lb
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold
– Light load with the single dumbbell, allowing unbroken sets throughout. Change arms after every rep.
– Looking for 1-2 sets on the toes to bar every round. Reduce reps if needed.
– Score: Rounds + Reps
After Party
Hang Snatch
Hang Snatch
4 Rounds:
Minute 1 – 1 Hang Squat Snatch
Minute 2 – 1 Hang Squat Snatch
Minute 3 – 1 Hang Squat Snatch
Minute 4 – Rest
Stimulus
– Week 4 of this progression.
– Adjusting from last week’s high hang (pockets) to this week’s hang (1-inch above the knee).
– Adjusting as well to a “wave” scheme. Completed as 4 “waves” of three minutes on, with a single minute of rest.
– Every new wave takes a small step back in percentage before building higher.
– Score: Heaviest weight lifted. Record all other weights in your notes.
All percentages based on 1RM Snatch:
Min 1 – 74% of 1RM Snatch
Min 2 – 77% of 1RM Snatch
Min 3 – 80% of 1RM Snatch
Min 4 – Rest
Min 5 – 77% of 1RM Snatch
Min 6 – 80% of 1RM Snatch
Min 7 – 83% of 1RM Snatch
Min 8 – Rest
Min 9 – 80% of 1RM Snatch
Min 10 – 83% of 1RM Snatch
Min 11 – 86% of 1RM Snatch
Min 12 – Rest
Min 13 – 83% of 1RM Snatch
Min 14 – 86% of 1RM Snatch
Min 15 – 89% of 1RM Snatch