MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets: 10 Banded Face Pulls
10 Banded Glute Bridges
-into-
3 sets:
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
5 inch Worms
2. Strength Prep
5 sets x 1 Deadlift @90% of 1RM *Complete 1 set every 2:00
3. Workout Prep Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building.
Metcon
COMP: Metcon (Weight)
5 sets x 1 Deadlifts @90% of 1RM
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
6 Wall Walks
12 Power Cleans (115/80)
5 Wall Walks
10 Power Cleans (135/95)
4 Wall Walks
8 Power Cleans (155/105)
3 Wall Walks
6 Power Cleans (185/125)
2 Wall Walks
4 Power Cleans (205/135)
1 Wall Walks
2 Power Cleans (225/155)
* Target time: 10-12 minutes
* Time cap: 16 minutes
FIT: Metcon (Time)
5 Wall Walk
10 Power Cleans (95/65)
4 Wall Walk
8 Power Cleans (115/80)
3 Wall Walk
6 Power Cleans (135/95)
2 Wall Walk
4 Power Cleans (155/105)
1 Wall Walk
2 Power Cleans (185/125)
1 Wall Walk
1 Power Cleans (205/135)
* Target time: 10-12 minutes
* Time cap: 16 minutes