MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. PVC Pass Throughs – 1:00
2. Banded Shoudler Distraction – 1:00/side
3. Banded Triceps Stretch – 1:00/side
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Pigeon Stretch – 1:00/side
3. Frog Stretch – 1:00
ACTIVATION
3 Rounds for Quality:
200m Run
10 Down Dog to Push-Ups
30′ Single Dumbbell Overhead Walking Lunge each Arm
10 Alternating Box Step-Ups
Weightlifting
Back Squat
Back Squat
10-8-6-4-2:
Back Squats
Rest 2:00 between sets.
Stimulus
Percentages based off 1RM Back Squat:
Set 1 – 10 Reps @ 55% of 1RM Back Squat
Set 2 – 8 Reps @ 65% of 1RM Back Squat
Set 3 – 6 Reps @ 75% of 1RM Back Squat
Set 4 – 4 Reps @ 83% of 1RM Back Squat
Set 5 – 2 Reps @ 90% of 1RM Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21 Wallballs
18 Single Dumbbell Alternating Power Snatches
15 Toes to Bar
12 Box Jump Overs
Wallball – 20 / 14 lb
Dumbbell – 50 / 35 lb
Box – 24″/20″
After Party
Snatch
Stimulus
All percentages based on 1RM Snatch:
Min 1 – 80% of 1RM Snatch
Min 2 – 83% of 1RM Snatch
Min 3 – 86% of 1RM Snatch
Min 8 – Rest
Min 4 – 83% of 1RM Snatch
Min 5 – 86% of 1RM Snatch
Min 6 – 89% of 1RM Snatch
Min 7 – Rest
Min 8 – 86% of 1RM Snatch
Min 9 – 89% of 1RM Snatch
Min 10 – 92% of 1RM Snatch
Not for Time:
3 Sets: 1 Squat Snatch – 92-96% of 1RM Snatch
– Week 6 of this progression.
– Adjusting from last week’s Low-Hang (shin level) to this week’s full Snatch (floor).
– Sustaining our “wave” repetition scheme, and building to higher percentages.
– Next week, we’ll be reaching for a new 1RM.
– Score: Heaviest lift of the day.