MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo warmup
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
3 sets
25m down and back
5 Deadbugs (each side)
5 deadlifts (build across)
**2. Workout Prep**
1 set
50m Run
3 Deadlifts (at workout weight)
50m Run
Metcon
COMMP: Metcon (AMRAP – Reps)
15 min AMRAP
3-6-9-12-15….
Deadlifts (225/155) (RX+ 275/185)
50m-100m-150m-200m-250m…
Run
SCORE = total reps. Every 50m = 1 rep
Target number of Reps: 100+ reps
Minimum number of reps before scaling: 75 reps
FIT: Metcon (AMRAP – Reps)
15 min AMRAP
3-6-9-12-15….
Deadlifts (185/125)
50m-100m-150m-200m-250m…
Run
Stimulus on workout is purposeful effort on deadlifts and active recovery pace on the run.
SCORE = total reps. Every 50m = 1 rep
Target number of Reps: 100+ reps
Minimum number of reps before scaling: 75 reps
BURN: Metcon (AMRAP – Reps)
15 min AMRAP
3-6-9-12-15….
Deadlifts (135/95)
50m-100m-150m-200m-250m…
Run
Stimulus on workout is purposeful effort on deadlifts and active recovery pace on the run.
SCORE = total reps. Every 50m = 1 rep
Target number of Reps: 100+ reps
Minimum number of reps before scaling: 75 reps
Accessory Work
Metcon (No Measure)
4 Sets
10 Seated Single-Arm Dumbbell Z-Press
10 Bent-over Double Dumbbell Rows