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.