MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Glute Bridges
-into-
8 min AMRAP
45-second Machine
10 Alternating V-Ups
5 Deadlifts (empty-build across sets)
2. Strength Prep
Heavy Single Deadlifts (10:00)
3. Workout Prep
2 sets:
10ft Sandbag Carry (build-in weight)
5 Abmat Sit ups
Weightlifting
Deadlift
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (Time)
50-40-30-20-10
Abmat Sit ups
100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s)
Target time: 9-11 minutes
Time cap: 15 minutes
Stimulus for today’s workout is moderate-high intensity across all rounds. You should be in constant attack mode during this workout. There is a lot of Ups and downs, so control the heart rate early on and keep transitions seamless from station to station.
Core and grip are going to burn! Get through the 40 reps, and you will start to see the light at the end of the tunnel.
FIT: Metcon (Time)
50-40-30-20-10
Abmat Sit ups
100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s)
Target time: 9-11 minutes
Time cap: 15 minutes
Stimulus for today’s workout is moderate-high intensity across all rounds. You should be in constant attack mode during this workout. There is a lot of Ups and downs, so control the heart rate early on and keep transitions seamless from station to station.
Core and grip are going to burn! Get through the 40 reps, and you will start to see the light at the end of the tunnel.