MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8 min AMRAP
:30 ECHO Bike
5 Deadlifts (Build in weight)
20-second Banded Overhead Hold
5 Alternating V-Ups
3 Inch Worms
2. Strength
5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
5/4 Calorie ECHO Bike
5 Deadlifts
2 Strict Handstand Push Ups
Weightlifting
Deadlift
5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
15-12-9-6
Calorie ECHO Bike
Deadlifts (155/105)
Strict Handstand Push ups
*Women’s Calories: 12-9-7-5
Target time: sub 7 minutes
Time cap: 10 minutes
Stimulus is moderate-high, sustainable intensity across all sets and rounds. You will be most challenged with SHSPU and should plan to break these reps up early so you don’t get trapped into burning out in later rounds.
FIT: Metcon (Time)
15-12-9-6
Calorie ECHO Bike
Deadlifts (135/95)
Handstand Push ups
– Women’s Calories: 12-9-7-5
Target time: sub 7 minutes
Time cap: 10 minutes
Stimulus is moderate-high, sustainable intensity across all sets and rounds.
BURN: Metcon (Time)
12-10-8-6
Calorie ECHO Bike
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
Target time: sub 7 minutes
Time cap: 10 minutes
Stimulus is moderate-high, sustainable intensity across all sets and rounds.