MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 minute Machine
-into-
3 sets:
10 Heel to Toe rocks
30 Single unders
10 Sit Ups
5 Deadlifts (Empty bar, build across)
2. Strength
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
3. Workout Prep
1 set:
10 Single Unders
5 Double Unders
Weightlifting
Deadlift
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Metcon
COMP: Metcon (Time)
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders
* Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout.
Target time: 8-10 minutes
Time cap: 15 minutes
Large Class Target time: 11-13 minutes
This is a fun but challenging Double Under Benchmark. Each set of double unders must be unbroken. So, you’ll do five unbroken – stop – start again with 10 unbroken, etc. If you trip, just restart that set, not the entire workout. This workout is 500 double unders (total);
FIT: Metcon (Time)
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5:
Unbroken Double-Unders
BURN: Metcon (Time)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Single-Unders
Metcon (Checkmark)
4 sets:
15 Pulse Ups
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets