MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Banded Shoulder Distraction – 1:00/side
3. Front Rack Stretch on Box – 1:00
Lower Body
1. Side Lunge – 1:00/side
2. Kettlebell Bottom Squat Hold – 1:00
3. Pigeon Sretch – 1:00/side
ACTIVATION
5 Rounds
20 Double Unders
50′ Single Dumbbell Overhead Carry
50′ Single Dumbbell Walking Lunge
5 Inchworm to Push-Up
8 Calorie Assault Bike
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=EZtvGgJfKkM
https://www.youtube.com/watch?v=tc-3UgUY1gQ
https://www.youtube.com/watch?v=M0yqrhgwFfw
https://www.youtube.com/watch?v=6dEM-RmBG7k
https://www.youtube.com/watch?v=sFvViEiegKw
Metcon (Weight)
Hang Cluster Ladder
On the 1:30 x 6 Sets:
Set 1 – 7 Chest To Bar Pull-Ups + 3 Hang Clusters
Set 2 – 7 Chest To Bar Pull-Ups + 3 Hang Clusters
Set 3 – 7 Chest To Bar Pull-Ups + 2 Hang Clusters
Set 4 – 7 Chest To Bar Pull-Ups + 2 Hang Clusters
Set 5 – 7 Chest To Bar Pull-Ups + 1 Hang Cluster
Set 6 – 7 Chest To Bar Pull-Ups + 1 Hang Cluster
Stimulus
– Pull-ups do not need to be completed unbroken but should be completed within 30s. Reduce reps if needed.
– Score: Record all 6 weights used. Note changes (if any) to your pull-ups in your notes. Your heaviest lift will show on the leaderboard.
Percentages based on 1RM Clean and Jerk:
Set 1 – 3 Reps @ 60-65% of 1RM Clean & Jerk
Set 2 – 3 Reps @ 65-70% of 1RM Clean & Jerk
Set 3 – 2 Reps @ 70-74% of 1RM Clean & Jerk
Set 4 – 2 Reps @ 74-78% of 1RM Clean & Jerk
Set 5 – 1 Rep @ 78-82% of 1RM Clean & Jerk
Set 6 – 1 Rep @ 82-86% of 1RM Clean & Jerk
Metcon (Time)
For Time (25 min time cap)
3 Rounds:
15 Front Squats
25 Double-Unders
1,000m/800m Row
3 Rounds:
12 Thrusters
25 Double-Unders
1,000m/800m Row
3 Rounds:
9 Hang Clusters
25 Double-Unders
Barbell – 95 / 65 lb
Stimulus
– Conditioning Category: Threshold
– Moderately light barbell today, One that we could complete 25+ unbroken thrusters with, when fresh.
– Looking for a load that is light enough for 1-2 sets on each round of each movement.
– If still working on double unders, cap practice at 30 seconds or use one of the modifications below.
– Score: Time