MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push
10 yd sled pull
2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight) OR 3 Ft Squats increasing weight
Metcon
COMP: Metcon (Time)
Teams of 2
2 rounds:
400m Run
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
150yd Sled Push (3×45/2×45) (Or 50 Front Squats (135/95))
Target time: 17-20 minutes
Time cap: 25 minutes
If more than one team wants to use the sled, one team can START on the sled instead of the DLs.
STIMULUS and GOALS
Stimulus is moderate pacing and chipper style effort. Teams will split all reps in any fashion. Athletes should communicate with each other as to what rep scheme will work best for both partners so that they can continue chipping away at reps.
Talk to one another, and don’t be afraid to do more work if needed.
FIT: Metcon (Time)
Teams of 2
2 rounds:
400m Run
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
150yd Sled Push (2×45/1×45) (Or 50 Front Squats (95/65)