MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20-sec single unders
5 Deadbugs (each side)
5 Single DB Front Squat (Lightweight – each side)
5 Single DB Shoulder to overhead (lightweight – each side
**2. Strength Prep**
– Give athletes 5 minutes to build up to 85% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –
**3. Workout Prep**
2 sets
15 Double Unders
5 Dumbbell Thrusters
*First set light, Second set with workout weight*
Weightlifting
Deadlift (6 x 2)
2 Deadlifts x 6 sets @85% of 1RM
* Complete a set every 1 minute 30 seconds *
Metcon
COMP: Metcon (Time)
For Time:
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)
Target time: 10-12 minutes
Time cap: 15 minutes
Double Unders: Athletes have 250 double unders to complete BEFORE moving to dumbbells.
FIT: Metcon (Time)
For Time:
375 Single Unders
50 Double Dumbbell Thrusters (35s/25s)
15 minute time cap
Complete ALL single unders before moving to thrusters.
Accessory Work
Metcon (No Measure)
3 sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold