MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec singles/doubles
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
5 Double DB Snatch (build across)
2. Strength Prep
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks.
3. Workout Prep
2 sets
2 Devils Press (build-in weight)
10 Double Unders
Weightlifting
Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
WTH: Metcon (Time)
3 Sets:
8-6-4 Devils Press (50s/35s)
Perform 40 Double Unders after each set of Devils Press
Rest 2 minutes between sets-
NOT FOR THE FAINT OF HEART…NOT SCALABLE.
8-40-6-40-4-40 rest x 3
SCORE IS TOTAL TIME
COMP: Metcon (Time)
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
Target time each set: 5:30-6:30 minutes
Time cap each set: 8 minutes
SCORE IS TOTAL TIME
Harder than it looks, take the first go around a little conservatively and see if you can pick up the pace on set 2.
FIT: Metcon (Time)
2 Sets:
12 Devils Press (35s/25s)
35 Double Unders
8 Devils Press (35s/25s)
35 Double Unders
4 Devils Press (35s/25s)
35 Double Unders
rest 2 minutes between sets
Target time each set: 5:30-6:30 minutes
Time cap each set: 8 minutes
SCORE IS TOTAL TIME
Harder than it looks, take the first go around a little conservatively and see if you can pick up the pace on set 2.
BURN: Metcon (Time)
2 Sets:
12 Devils Press (35s/25s)
50 Single Unders
8 Devils Press (35s/25s)
50 Single Unders
4 Devils Press (35s/25s)
50 Single Unders
rest 2 minutes between sets
Target time each set: 5:30-6:30 minutes
Time cap each set: 8 minutes
SCORE IS TOTAL TIME
Harder than it looks, take the first go around a little conservatively and see if you can pick up the pace on set 2.