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 Double Lat Stretch – 1:00
3. PVC Pass Throughs
Lower Body
1. Couch Stretch – 1:00/side
2. Pigeon on Box – 1:00/side
3. Calf Stretch on Post – 1:00/side
ACTIVATION
Movement Prep
Empty Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses From The Back Rack
5 Snatch Grip RDL’s
5 Overhead Squats
Then:
1 Full Complex With An Empty Barbell
Weightlifting
3 Position Squat Clean
1 – Pockets
2 – 1 inch above the knee
3 – From the floor
Focus on not pulling early! Try to do each set unbroken.
On the 1:30 x 5
Set 1 – 50% of 1 RM Clean
Set 2 – 60%
Sets 3-5 – 60-70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Push Jerks 95/65
30 Double Unders
15 Toes to Bar
Rx+ 135/95
Stimulus
– Conditioning Category: Threshold
– Barbell loading should be something we could complete 15+ Push Jerks unbroken when fresh. Looking for no more than 2 sets within the workout.
– Goal is to finish somewhere between 3-5 rounds.
– Scoring: Rounds + Reps
After Party
3 Position Snatch
1- pockets
2-1 inch above the knee
3- floor
On the 1:30 x 5 sets
Stimulus
– Weights are staying on the lighter side to incentivize great movement patterns.
– The intent is to hold onto the barbell for all 3 reps of each set.
All percentages based on 1RM Snatch:
Set 1 – 50% of 1RM Snatch
Set 2 – 60% of 1RM Snatch
Sets 3+4+5 – 60-70% of 1RM Snatch