MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
6 sets x 2 Deadlifts (80%)
-Every 1:30-
3. Workout Prep
1 set:
2x50ft Shuttle Run
4 Pull Ups
4 V-Ups
Weightlifting
Deadlift
6 sets x 2 Deadlifts (80%)
-Every 1:30-
Metcon
COMP: Metcon (3 Rounds for reps)
3 sets
5:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)
Target number of rounds each set: 3.5
Minimum number of rounds before scaling: 2.5
Stimulus is moderate-high intensity across both AMRAPs with the goal of scoring similar numbers on each workout. Small sets at each movement should allow athletes to move non-stop and stay consistent across.
FIT: Metcon (3 Rounds for reps)
3 sets:
5:00 AMRAP
3x50ft Shuttle Runs
8 Pull-ups
3x50ft Shuttle Runs
10 V-ups
-Rest 3:00 between sets-
-One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.
Target number of rounds each set: 3.5
Minimum number of rounds before scaling: 2.5
Stimulus is moderate-high intensity across both AMRAPs with the goal of scoring similar numbers on each workout. Small sets at each movement should allow athletes to move non-stop and stay consistent across.
BURN: Metcon (3 Rounds for reps)
3 sets:
5:00 AMRAP
3x50ft Shuttle Runs
10 Ring Rows
3x50ft Shuttle Runs
15 Sit ups
-Rest 3:00 between sets-
-One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.