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.