MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Wrist Stretches – 1:00/side

2. PVC Pass Throughs – 1:00

3. 10 PVC Snatch Balance

4, 5 strict toes to bar

Lower Body

1. 5 Skier Squats to each side

2. Bottom Squat Hold – 1:00

3. Couch Stretch – 1:00/side

ACTIVATION

2 Rounds for Quality w/ barbell

5 Snatch Balance

5 Good Mornings

5 Snatch Grip Push Press

5 Back Squats

5 Front Squats

5 RDL

Weightlifting

Power Snatch

Stimulus

Percentages based on 1RM Snatch:

Set 1 – 5 Power Snatches (65%) of 1RM Snatch

Set 2 – 4 Power Snatches (70%) of 1RM Snatch

Set 3 – 3 Power Snatches (75%) of 1RM Snatch

Set 4 – 2 Power Snatches (80%) of 1RM Snatch

Set 5 – 1 Power Snatch (85%) of 1RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

3 Squat Snatches

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

Barbell – 95 / 65 lb
Stimulus

– Conditioning Category: Threshold

– Moderately Light barbell. One that we could complete 15+ reps unbroken with when fresh.

– Score will be rounds plus reps.

– Every time we complete a full set of toes to bar, that completes a round.

– If we finish the 12 and get 8 snatches in the round of 15’s, our score would be 4+8.

After Party

Metcon (No Measure)

Body Armor

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 Barbell Front Rack Reverse Lunges (10 each leg)

20-30 GHD SIt-Ups

Rest 3:00 between sets.
Stimulus

– Athletes choice on the dumbbell weight for both weighted movements, with the aim being unbroken sets throughout.

– Free to build in rounds two and three as we see fit.

– For clarity, reverse lunges are stationary lunges, stepping back (instead of forward).

Handstand Walk 300ft (Time)

300′ Handstand Walk

5 minute time cap
OPTIONAL- Stimulus

– Repeat benchmark from November 24.

– “Open standards” here, where we mark off a 25 foot course with 5 foot sections.

– Trace back to the last completed distance if/when we come down.

– If the time cap catches us before we finish, add 1 second for every missed 5 foot section. So if you had 2 sections left your score would be 5:02