MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

Hip Halo Warmup


6 min AMRAP

5 Deadlifts (Empty Bar)

5 Front Squats

5 Push Press

15 Plate Hops

5 Box Step Ups (each side)

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) – Make sure athletes focus on active lats and driving through the floor.

**3. Workout Prep**

2 Wall Walks

2 Thrusters (light/moderate)

1 Wall Walk

1 Thruster (Workout weight)



4 x 6 @80% of 1RM

* Complete a set every 2 minutes *


COMP: Metcon (Time)

For Time:


Wall Walks

Thrusters (135/95)
Target time: 7-9 minutes

Time cap: 12 minutes

Stimulus is moderate intensity across workout. Athletes should find a steady pace across all movements and maintain throughout.

The key for athletes will be to adjust pace down to avoid shoulder failure.

Wall Walks add up quick so remind athletes not to rush through and always meet the standard.

Instead of using tape and setting up Open standards, you can make it simple by chest making contact with the top wall and walking down to plank before dropping

FIT: Metcon (Time)

For Time:


Wall Walks (half way)

Thrusters (115/75)
Target time: 7-9 minutes

Time cap: 12 minutes


Accessory Work

Metcon (No Measure)

Bent Over Barbell Row – Underhand Grip

4 set: 12 reps

*Build to a moderate weight, stay the same or build across sets

Double DB Standing Bent Over Row

4 set: 10-12 reps

*Moderate weight

Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.