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