MobTown CrossFit – CrossFit


Warm-up (No Measure)

1 Hour (Everything Included)

Hip Halo Warmup


8:00 Amrap

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**

1 set

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#
90 Double-Unders
30 Muscle-ups
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)

12:00 Amrap

150 Wall Balls (14/10)

90 Single Unders

30 Muscle Ups OR 30 Burpee Pull-ups

BURN: Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

20 Wall Balls

30 Single Unders

10 Burpees then 10 jumping pull ups from a box