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. Wrist Stretch – 1:00/side
Lower Body
1. Kettlebell Squat Hold 1:00
2. Pigeon Stretch – 1:00/side
3. Frog Stretch – 1:00
ACTIVATION
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
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 @ 55-57% 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
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
Strategy
THE BIG TAKEAWAYS
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
Snatch
1 rep max
Find you a new 1 rep max!