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. PVC Pass Throughs – 1:00

3. Wall Pec Stretch – 1:00/side

Lower Body

1. Up Dog – 0:30

2. Calf Stretch on Post – 1:00/side

3. Banded Hamstring Distraction – 1:00/side

ACTIVATION

3 Rounds for Quality:

0:30 Assault Bike

0:30 Down Dog to Push-Up

30 Single or Double Unders

5 Muscle Snatches

5 OHS

5 Kip Swings

5 Strict Pull Ups

Metcon

Metcon (Time)

On The 0:00…

For Time (12:00 Time Cap):

50 Double-Unders

10 Power Snatches 95 / 65 lb

21 Toes to Bar

50 Double-Unders

10 Power Snatches 95 / 65 lb

15 Pull ups (Rx+ chest to bar)

50 Double-Unders

10 Power Snatches 95 / 65 lb

9 Chest to Bar (Rx+ Bar Muscle Ups)
Stimulus

– Conditioning Category: Threshold

– Three triplets in one full “round”, with the difference being the pull-up bar gymnastics.

– We’ll progress from: TTB -> PU -> CTB.

– The power snatch is intended to be light and fast. 21+ reps unbroken when fresh.

– Score: Time. If time capped, add one second for every missed rep (4 missed reps = 12:04)

Weightlifting

Power Snatch

On the 12:00… Power Snatch

8:00 to Build to a Heavy Single

Stimulus

– Immediately at the conclusion of the previous AMRAP.

– Athletes have the full 8:00 to establish their heavy.

– This is an opportunity to practice the skill of going heavy post-conditioning, which is commonly seen in competition.

– Score: Heaviest Successful Lift