MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
6 min AMRAP
5 Sit Ups
5 Deadbugs (each side)
5 Deadlifts (start with empty bar – build to working weight)
**2. Workout Prep**
2 sets
50m Run Workout Pace
5 GHD’s (1st set parallel, 2nd set full)
3 Deadlifts (add weight)
After Metcon
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
10 Air Squats (2 sec. pause at the bottom)
-into-
2 Back Squats (build-up to 75% in 3-4 working sets)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
Mr. Joshua
AMRAP 20
400m Run
30 GHD’s
15 Deadlifts (250/175)
Target number of Rounds: 4 +
Minimum number Rounds before scaling: 3
STIMULUS and GOALS
Workout has been changed to an AMRAP to allow time for strength.
A Classic Hero workout that will test your athletes mid-line endurance and pacing. Stimulus is moderate intensity with consistent pacing on movements to stay moving and aggressive on round times.
FIT: Metcon (AMRAP – Rounds and Reps)
Mr. Joshua
AMRAP 20
400m Run
20 abmat situps
15 Deadlifts (205/135)
The workout has been changed to an AAMRAP but the goal is the same and athletes should use the clock as a pace to stay within the target Rounds.
Goal should be 1 round every 4-5 mins.
Weightlifting
Back Squat (6 x 2)
6 x 2 @75% of 1RM
Same weight across all sets
* Complete a set every 90 seconds *