MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
6 min AMRAP
5 Wall Balls (focus on breathing/arm cycling)
5 Slow and Controlled Push-Ups
5 Stepback Lunges (each side)
3 World’s Greatest Stretch (each side)
**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 80%. Ensure athletes focus on a deep stomach breath, stay tall with the chest, and drive through the floor.
**3. Workout Prep**
1 set
5 Wall Balls (workout weight)
3 Deficit Push-Ups
10m Dumbbell Lunge Walk
Weightlifting
Back Squat
6 x 2 @ 80%
* Complete a set every 1 minute 30 seconds *
COMP: Metcon (Time)
3 Rounds
30 Wallballs (20/14)
20 Deficit Push-Ups (4in/2in)
50ft Single Dumbbell Walking Lunge (50/35)
Target time: 11-13 minutes
Time cap: 16 minutes
Deficit Push Ups: Men will use a 45lb hi-temp under each hand and both feet. Women will use a 25lb hi-temp under each hand and both feet. Athlete’s chest will make contact with the floor before pressing up. Due to going below the level of the hands, athletes may find that a slight turn out of the hands will keep the shoulders in a strong, safe position.
Athletes will lunge with one dumbbell. There is no grip standard so athletes can hold the dumbbell in any fashion as long as it is shoulder height or above and one hand is always in contact with the dumbbell at all times.
FIT: Metcon (Time)
3 Rounds
30 Wallballs (14/10)
20 Push-Ups
50ft Single Dumbbell Walking Lunge (35/25)