MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
6 min AMRAP
5 Sumo Deadlift High Pulls (empty bar – build across)
5 Push Press (empty bar – build across)
5 Kip Swings
5 Kipping Pull-ups
2. Workout Prep
1 set:
3 Shoulder to Overhead
3 Chest to bar
3 Sumo Deadlift High Pull
Weightlifting
Deadlift
5 x 3 @ 80% UNBROKEN
Metcon
COMP: Metcon (Time)
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Target time: 7-9 minutes
Time cap: 12 minutes
The stimulus for todays workout is moderate, steady pacing while being cautious of grip fatigue. Weight should be light, sets are low, and grip will be shot by the end. We want youto stay aggressive on sets and use the rest between movements for a quick recovery.
FIT: Metcon (Time)
5 Rounds
15 Shoulder to Overhead (75/55)
12 Pull-ups
9 Sumo Deadlift High Pulls (75/55)
Target time: 7-9 minutes
Time cap: 12 minutes
The stimulus for todays workout is moderate, steady pacing while being cautious of grip fatigue. Weight should be light, sets are low, and grip will be shot by the end. We want youto stay aggressive on sets and use the rest between movements for a quick recovery.
BURN: Metcon (Time)
12 Dumbbell Push Press (35/25)
10 Jumping Pull-ups
8 Kettlebell Sumo Deadlift High Pulls (65/45)
Target time: 7-9 minutes
Time cap: 12 minutes
The stimulus for todays workout is moderate, steady pacing while being cautious of grip fatigue. Weight should be light, sets are low, and grip will be shot by the end. We want youto stay aggressive on sets and use the rest between movements for a quick recovery.