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