MobTown CrossFit – CrossFit
Warm-up (No Measure)
1 Hour (Everything Included)
Hip Halo Warmup
20 seconds Single Unders
5 Wall Balls
5 Deadlifts (empty bar)
5 Deadbugs (each)
5 Muscle Up Transition (Low Rings)
**2. Strength Prep**
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
**3. Workout Prep**
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set.
A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight.
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
COMP: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
The stimulus is moderate intensity with strategic rep schemes to finish each section reasonably to allow for constant work. Get through the wall balls, and the rest is history!
A popular rep scheme for “Karen” (besides unbroken) is 18-17-16-15-14-13-12-11-10-9-8-7, but you have to keep the rest between sets around 5-8 seconds for it to be effective.
FIT: Metcon (AMRAP – Rounds and Reps)
150 Wall Balls (14/10)
90 Single Unders
30 Muscle Ups OR 30 Burpee Pull-ups
BURN: Metcon (AMRAP – Rounds and Reps)
20 Wall Balls
30 Single Unders
10 Burpees then 10 jumping pull ups from a box