MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/sidde
2. PVC Pass Throughs – 1:00
3. Wrist stretches
Lower Body
1. Ankle Dorsiflections with Kettlebell – 1:00/side
2. Couch Stretch – 1:00/side
ACTIVATION
2 minute row (1 minute easy, 30 sec moderate, 30 sec sprint
2 rounds:
50 single Unders
15 air squats
Movement Prep
Barbell Warm-Up (Use Empty Barbell):
5 Goodmornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses From The Back Rack
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats
Then…1 -2 Snatch A complex with light weights before beginning first working set.
Weightlifting
Snatch Technique Part A
Snatch Technique – Part A
1 Snatch Grip Push Press
1 Snatch Grip Push Jerk
1 Snatch Balance
3 Sets
Stimulus
All percentages based on 1RM Snatch:
Set 1 – 40% of 1RM Snatch
Set 2 – 50% of 1RM Snatch
Set 3 – 50-60% of 1RM Snatch
– Focus here is our overhead position, and our speed in finding it.
– Said another way – Externally rotated shoulders coupled with speed to lockout overhead is the aim.
– Especially in a de-load week, take these perentages as starting points… but not ending points. Technique is the sole aim today, so modify the weights as seen fit.
Snatch Technique Part B
Snatch Technique – Part B
3 Sets:
1 High Hang Squat Snatch
1 Hang Squat Snatch
Stimulus
All percentages based on 1RM Snatch:
Set 1 – 40% of 1RM Snatch
Set 2 – 45% of 1RM Snatch
Set 3 – 50-60% of 1RM Snatch
– We call these “”confirmation reps””.
– Taking the focus points from the previous part and keeping them at the forefront as we practice the full movement.
– Same principles apply from before on the percentages… modify them as seen fit to keep technique as the priority today.
Metcon
Metcon (Time)
6 Rounds For Time:
45 Double Unders (90 singles)
30 Air Squats
15/12 Calorie Row
20 minute time cap
Stimulus
– Conditioning Category: Threshold
– The row should take us roughly 1:00 (give or take 10-15 seconds) to complete. Reduce calories if needed.