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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

3:00 Row

– Into –

7 min AMRAP

30-sec easy bike

5 Wall Balls (focus on breathing/arm cycling)

5 Deadlifts (empty bar – build across to working weight)

**2. Workout Prep**

2 sets

5 Wall Balls

15 Sec. Bike (at workout pace)

2 Deadlifts (moderate/workout weight)

– rest 30 seconds between sets –

– Focus on transitions –

Metcon

COMP: Metcon (5 Rounds for time)

5 Sets (Every 4:00)

21 Wall Balls (20/14)

15/12 Calorie Assault Bike (Same for Echo Bike)

9 Deadlift (275/185)
Target time: 2:15 – 2:45

Time cap: 3 minutes

Target time is very tough to maintain so make sure athletes scale accordingly.

FIT: Metcon (Time)

5 Sets (Every 4:00)

15 Wall Balls (20/14)

12/10 Calorie Assault Bike (Same for Echo Bike)

9 Deadlift (225/155)
Target time: 2:15 – 2:45

Time cap: 3 minutes

Target time is very tough to maintain so make sure athletes scale according.

Weightlifting

Bent Over Row

4 x 10 – Bent Over Barbell Row – Underhand Grip

Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Standing Alternating DB Hammer Curl

4 sets: 12-15 (each side)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).