MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Hip Halo Warm Up + Banded 7’s
-into-
3 sets:
10 Deadbugs
10 Cat/Cows
5 Back Squats (empty bar-build in weight)
3 Push Press (empty bar-build in weight)
100m (Jog)
2. Workout Prep
3 sets With Partner:
100m Run (together-build in pace)
3 Back Squats (build in weight)
3 Shoulder to Overhead (build-in weight)
COMP: TEAM BRUCK (Time)
“Team BRUCK”
Teams of 2:
4 Rounds
400m Run (together)
48 Back Squats (185/125) (split)
48 Shoulder to Overhead (135/95) (split)
Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.
Target time: Sub 32 Minutes
Time cap: 40 minutes
This is a partner variation of the Hero workout “Bruck”:
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.
FIT: Metcon (Time)
Teams of 2
4 Rounds
400m Run (together)
48 Back Squats (155/105)
48 Shoulder to Overhead (115/80)
Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.
Target time: Sub 32 Minutes
Time cap: 40 minutes
This is a partner variation of the Hero workout “Bruck”:
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.