MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wall Pec Stretch – 1:00/side
2. Up Dog – 0:30
3. Front Rack Box Stretch – 1:00
Lower Body
1. Kettlebell Squat Hold – 1:00
2. Banded Hamstring Distraction – 1:00/side
3. Spiderman Stretch – 1:00/side
ACTIVATION
250m Row
Movement Prep
With An Empty Barbell:
30s Bottom Of Back Squat Hold
10 Back Squats
10 Elbow Rotations
30s Bottom Of Front Squat Hold
10 Front Squats
250m Row
Then, 1-2 warm-up sets at light weights.
Weightlifting
Tempo Front Squat Complex
Front Squat Complex
5 Sets:
1 Tempo Pausing Front Squat
1 Pausing Front Squat
2 Front Squats
Stimulus
Percentages based on 1RM Front Squat
Set 1 – 55% of 1RM Front Squat
Set 2 – 60% of 1RM Front Squat
Set 3 – 65% of 1RM Front Squat
Sets 4-5 – 65-75% of 1RM Front Squat
– Positioning is the focus today.
– 1st Rep: 5 second negative, 3 second pause in bottom.
– 2nd Rep: 3 second pause in bottom.
– 3rd/4th Reps: Regular speed.
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
12 Thrusters 95 / 65 lb
12 Toes to Bar
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
9 Thrusters 115 / 85 lb
9 Pull-Ups (Rx+ c2b)
Rest 5:00
AMRAP 5:
500/400m Row “Buy-In”
Time Remaining:
6 Thrusters 135 / 95 lb
6 Chest to Bar (Rx+ bar mu)
Stimulus
– Conditioning Category: Sprint
– Weight #1 – Light. One we could complete 21+ reps unbroken when fresh.
– Weight #2 – Moderate. One we could complete 15+ reps unbroken when fresh.
– Weight #3 – Moderate-Heavy. One we could complete 9+ reps unbroken when fresh.
– Looking for 1-2 sets on the barbell each round.
– The row “”buy-in”” should take roughly 2:00 leaving about 3:00 for our scored portion of each AMRAP.
– 3 Scores: Reps for each round. Sum total of all reps will be our overall score.