MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/side
2. Banded Triceps Stretch – 1:00/side
3. 10 PVC Pass Throughs
Lower Body
1. Bottom Squat Hold – 1:00
2. Pigeon Stretch – 1:00/side
3. Couch Stretch – 1:00/side
ACTIVATION
2 Rounds for Quality:
30′ Duck Walk
:60 – Wrist stretches
10 PVC Overhead Squats
10 Burpees
Weightlifting
Overhead Squat Cimplex
Overhead Squat Complex
5 Sets:
1 Tempo Overhead Squat (5 Seconds Down)
2 Overhead Squats
15 minute time cap including warn up sets
Stimulus
All percentages based off 1RM Snatch:
Set 1 – 50% of 1RM Snatch
Set 2 – 55% of 1RM Snatch
Set 3 – 60% of 1RM Snatch
Set 4 – 65% of 1RM Snatch
Set 5 – 70% of 1RM Snatch
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
21 OHS 75 / 55 (Rx+ 95/65)
21 Lateral Burpees over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS 95 / 65 (115/85)
18 Lateral Burpees over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS 115 / 85 (135/95)
15 Lateral Burpees over Rower
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS 135 / 95 (155/105)
12 Lateral Burpees over Rower
Time Remaining: Max Calorie Row
Score is calories rowed
Aim for 1-2 sets for OHS each round.
BE SURE TO STAND ALL THE WAY UP AT THE TOP – you should be able to squeeze your butt cheeks.
After Party
Low Hang Snatch
Low-Hang Snatch
4 Rounds:
Minute 1 – 1 Low-Hang Squat Snatch
Minute 2 – 1 Low-Hang Squat Snatch
Minute 3 – 1 Low-Hang Squat Snatch
Minute 4 – Rest
Stimulus
– Week 5 of this progression.
– Adjusting from last week’s Hang (knee level) to this week’s Low-Hang (shin level, but not floor).
– Sustaining our “wave” repetition scheme, and building to higher percentages.
– Enter your heaviest lift only
All percentages based on 1RM Snatch:
Min 1 – 77% of 1RM Snatch
Min 2 – 80% of 1RM Snatch
Min 3 – 83% of 1RM Snatch
Min 4 – Rest
Min 5 – 80% of 1RM Snatch
Min 6 – 83% of 1RM Snatch
Min 7 – 86% of 1RM Snatch
Min 8 – Rest
Min 9 – 83% of 1RM Snatch
Min 10 – 86% of 1RM Snatch
Min 11 – 89% of 1RM Snatch
Min 12 – Rest
Min 13 – 86% of 1RM Snatch
Min 14 – 89% of 1RM Snatch
Min 15 – 92% of 1RM Snatch