MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

Hip Halo Warmup


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*


Deadlift (6 x 2)

2 Deadlifts x 6 sets @85% of 1RM

* Complete a set every 1 minute 30 seconds *


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