CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.

Back Squat (8-8-8-8)


Single Leg RDL (10-10-10-10)

with dumbbells

5per side

“Sparkles” (Time)

4 Rounds For Time

9 Hang Power Snatch 95/63

15 Deadlifts 95/63

21 Box Jumps/Step Ups

RX+ = 135/83, Box Jumps

Pick a weight that allows you to maintain perfect form. 15 minute time cap. For each rep not completed, add 1 second to your time. Pacing and mechanics will be key in this workout. If you’re not proficient with the barbell yet, scale to Kettleell swings & deadlifts.

Mobility 1 (No Measure)

Calves, ankles, forearms, hamstrings, lower back