MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets
5 Back Squats (empty bar – build across)
3 Updowns to Seal Pose
5 Scap Pullups
3 Pullups
**2. Strength Prep**
Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up.
**3. Workout Prep**
3 sets
3 Deadlifts (build in weight)
2 Burpee Pull-Ups
– use the time to adjust weight as rest –
Weightlifting
Back Squat (5 x 3)
3 Back Squat x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
21-15-9
Deadlift (275/185)
Burpee Pull Up
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus is steady pacing. Athletes should focus on completing deadlifts in consistent, manageable sets with consideration of total volume in workout with selecting set size. Similar pacing should be kept on burpee pullups and approached in a way that will allow athlete to move directly back to barbell rather than having to rest before beginning deadlifts again.
FIT: Metcon (Time)
21-15-9
Deadlift (225/155)
Burpee Pull Up
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus is steady pacing. Athletes should focus on completing deadlifts in consistent, manageable sets with consideration of total volume in workout with selecting set size. Similar pacing should be kept on burpee pullups and approached in a way that will allow athlete to move directly back to barbell rather than having to rest before beginning deadlifts again.
BURN: Metcon (Time)
21-15-9
Deadlift (185/135)
Burpee Pull Up Or Burpee Ring Rows
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus is steady pacing. Athletes should focus on completing deadlifts in consistent, manageable sets with consideration of total volume in workout with selecting set size. Similar pacing should be kept on burpee pullups and approached in a way that will allow athlete to move directly back to barbell rather than having to rest before beginning deadlifts again.