MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
3 sets
150m Row
5 down dog to seal pose transitions
10 plate hops
**2. Workout Prep**
1 set
4 Burpee Over Rower
100m Row
2 Burpee Over Rower
-Practice transition and sliding the seat forward-
Metcon
COMP: Metcon (Time)
For Time:
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower
Target time: 4:30-6:30
Time cap: 8 minutes
Athletes will perform burpees either facing or parallel to the rower.
Make sure that athletes allow the seat to slide all the way forward when exiting the row for meters so they don’t trip over the seat.
Standards do not require athlete to reach full extension before jumping over the rower.
FIT: Metcon (Time)
For Time:
20 Burpees
500/400m Row
20 Burpees
Target time: 4:30-6:30
Time cap: 8 minutes
Weightlifting
Deadlift (5 x 5)
In between sets perform 12/10 cal on the assault bike for four total sets
Deadlift sets need to be unbroken.
Example Sets
Set 1:
5 Deadlift @ 65% + Assault Bike Sprint
-Rest 60-90 secs-
Set 2:
5 Deadlift @ 70% + Assault Bike Sprint
-Rest 60-90 secs-
Set 3:
5 Deadlift @ 75% + Assault Bike Sprint
-Rest 60-90 secs-
Set 4:
5 Deadlift @ 80% + Assault Bike Sprint
-Rest 60-90 secs-
Set 5:
5 Deadlift @ 85%+
Accessory Work
Strict Pull-Ups
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)