MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. PVC Pass Throughs – 1:00

2. Banded Shoudler Distraction – 1:00/side

3. Wrist Stretch – 1:00/side

Lower Body

1. Kettlebell Squat Hold 1:00

2. Pigeon Stretch – 1:00/side

3. Frog Stretch – 1:00


2 Rounds for Quality:

100m Run (to Dauphin)

5 Scap pull ups

5 Strict pull ups

5 – 5 second tempo KB Squats

5 – Single leg KB deadlifts to each side

5 – Skier squats to each side. Feet together and maintain even weight in the feet while you gently twist to each direction. Only go as low as you can keep both feet totally flat on the floor.

5 cal assault bike sprint


Back Squat

Back Squat


Back Squats

Rest 2:00 between sets.


Percentages based off 1RM Back Squat:

Set 1 – 10 Reps @ 55-57% of 1RM Back Squat

Set 2 – 8 Reps @ 65-67% of 1RM Back Squat

Set 3 – 6 Reps @ 75-77% of 1RM Back Squat

Set 4 – 4 Reps @ 83-85% of 1RM Back Squat

Set 5 – 2 Reps @ 90-92% of 1RM Back Squat

– Building on last week’s percentages, in Week 2 of 2 of this descending rep scheme.

– Athlete’s choice on the increase in weight, where the above lists a 0-2% increase.


Metcon (Time)

For Time:

40/30 Calorie Bike “Buy-In”

… Directly into:

4 Rounds:

21 Thrusters

18 Alternating Dumbbell Power Snatches

15 Chest To Bar Pull-Ups

Dumbbell – 50 / 35 lb

Thruster – 75 / 55 lb

20 minute time cap


1. Let’s make our main focus the 4 rounds. A slightly faster pace on the bike will only save us a few seconds and could potentially slow us down in the back end of the workout.

2. Let’s try to hold onto the barbell for bigger sets today.

3. Find a smooth pace on the snatches that allows us to hold on for unbroken sets.

4. We will likely need to break the pull-ups quite a bit. Breaking these more will allow for less breaks on the barbell. Breaks between sets of thrusters are typically far longer than breaks on the pull-up bar so let’s try to keep that mindset going into this workout.

After Party


1 rep max

Find you a new 1 rep max!