MobTown CrossFit – CrossFit


Warm-up (No Measure)

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

3:00 Row

– Into –

3 sets

1 Zombie Rope climb or 5 Single Arm Ring Row (each)

10 Alternating V-Ups

5 Deadlifts (empty bar – begin to build for strength)

**2. Strength Prep**

10:00 – 12:00

After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**

1 set

1 Rope Climb

2 Deadlifts (After the strength your deadlift will be warm)
Zombie Rope Climb – start laying on the ground and pull yourself to standing.



Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 1 miss before calling it (don’t want any injuries). Deadlift is always a scary lift to max so please make sure athletes are cautious of form.


COMP: Metcon (Time)

5 rounds

2 Rope Climbs (15ft)

5 deadlifts (315/225)
Target time: 6-8 minutes

Time cap: 10 minutes

Stimulus is moderate intensity. You will have their hands full with this grip wrecker. Be prepared to move steady and be mindful of your forearms.

This was one of my favorite Age Group workouts from the games

FIT: Metcon (Time)

5 rounds

8 Burpee Jumping Pull Ups

5 Deadlifts (255/175)
Target time: 6-8 minutes

Time cap: 10 minutes

Accessory Work

ROMWOD (No Measure)