MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretches – 1:00/side
2. PVC Pass Throughs – 1:00
3. Front Rack Stretch on Box – 1:00
Lower Body
1. Spiderman Stretch – 1:00/side
2. Side Lunge – 0:30/side
3. Pigeon Stretch on Box – 1:00/side
ACTIVATION
3 Rounds for Quality:
10 Single Leg Squats to a box (5 to each leg)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 RDL
Weightlifting
Deadlift
Deadlift
On the 1:30 x 5 Sets:
8-16 Alternating Pistols
3 Deadlifts
Percentages based on 1RM Deadlift:
Set 1 – 60%
Set 1 – 65%
Sets 3+4+5 – 70-80%
– Athlete’s choice on pistol reps.
– When in doubt, cap our pistol efforts at :45s per round.
– 5 Scores: Deadlift loads. Put highest weight in Wodify
Modifications
PISTOLS
– Pistols To A Box
– Pistols Holding Onto An Upright
– Air Squats
Metcon
Metcon (Time)
5 Rounds For Time:
15 Deadlifts
12 Box Jump Overs
9 Front Squats
20 Minute Time Cap
Barbell – 135/95 Rx+ – 155/105
Box – 24″/20″
Stimulus
– Conditioning Category: Threshold
– Moderate barbell, and one that we could front squat 20+ reps unbroken when fresh.
– Looking to complete the front squats in 1-2 sets every round.
– Score: Time
After Party
Metcon (No Measure)
Aerobic Skill Focus
Not for Time:
16:00 Recovery Row
On the 4:00, 8:00, 12:00 and 16:00:
15-20 GHD Sit-Ups
50′ Single Dumbbell Front Rack Walking Lunge 50 / 35 lb
Stimulus
– Conversational pace on the row.
– Sit-Ups and Lunges are not for score. An opportunity for strength and movement practice.
– For the lunges, hold the dumbbell by the handle and rest the back head of the dumbbell on or behind your shoulder.