210215

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

– 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.