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