MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
4 sets
30 sec Row (easy pace)
5 Wallballs (focus on arm cycling/breathing)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)
**2. Workout Prep**
3 sets
2 Sumo Deadlift High Pull (work up in weight)
5 Wall Balls
Metcon
COMP: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)
Target time: 10-12 minutes
Time cap: 15 minutes
The stimulus for today’s workout is moderate to fast pacing with increasing intensity as reps decrease on the Sumo Deadlift High Pulls.
Smooth is fast, fast is smooth, so make sure you start at a comfortable pace, and when you break through the round of 6 (SDLHP), it’s time to sprint to the finish.
FIT: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (85/60)
12 Wall Balls (20/14)
Target time: 10-12 minutes
Time cap: 15 minutes
The stimulus for today’s workout is moderate to fast pacing with increasing intensity as reps decrease on the Sumo Deadlift High Pulls.
Smooth is fast, fast is smooth, so make sure you start at a comfortable pace, and when you break through the round of 6 (SDLHP), it’s time to sprint to the finish.
Weightlifting
Standing Single Arm DB Shoulder Press
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
GHD Hip Extension
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
5 sets: 20 reps; unloaded or holding a plate or DB