MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

1 min easy row

10 band pull aparts

5 Bench Press (empty bar – build across)

5 Deadbugs (each side)

5 Deadlifts (empty bar – build across)

**2. Strength Prep**

– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 1 Bench Press then, 1 deadlift in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).

– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.

**3. Workout Prep**

2 sets

3 Dumbbell Thrusters (have athletes practice squat clean and go)

1 Rope Climb (half way) or 5 Ring Rows + 2 Strict Pull Ups


Bench Press


Bench minute 1, Deadlift Minute 2

90% of 1RM. HAVE A SPOTTER! This will be heavy!

Deadlift (5 x 1)


5 x 1 @ 90%

FOCUS ON FORM. If your form breaks down at all, lighten the load. LIFT YOUR WEIGHT. Do no worry about what other people are lifting.

The goal of today is to lift heavy and leave healthly!


COMP: Metcon (Time)



Dumbbell Thrusters (50s/35s)


Rope Climbs
12 minute time cap

Can sub 20-15-5 STRICT pull ups for rope climbs.

FIT: Metcon (Time)


Dumbbell Thrusters (35s/20s)


Strict Pull-ups
12 minute time cap

Use a band for pull ups if needed to do strict pull ups. Challenge yourself to start using a smaller band or move the hooks down a peg.