MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
2 Rounds
1:00 Machine
3 Inch Worms
5 Deadbugs (each side)
5 Roll and Reach
2 Sandbag Deadlifts (build across)
2. Strength Prep
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
3. Workout Prep
2 sets:
10ft Sandbag Carry
2 Box Jumps
*Work up in weight and height*
Weightlifting
Deadlift
– Heavy Single (10-12 minutes)
Metcon
COMP: Metcon (Time)
6 sets (1:1 work:rest)
100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry (70s/50s))
6 High Box Jumps (30/24)
Target time: 11-13 minutes
Time cap: 16 minutes
The stimulus for today’s workout is aggressive pacing with the goal of having consistentset times.
Scored by total time, but athletes are encouraged to record their individual set times.
FIT: Metcon (Time)
6 sets (1:1)
100ft Sandbag Carry (100/70)(Or Dumbbell Farmer Carry (50s/35s))
6 Box Jumps (24/20)
Target time: 11-13 minutes
Time cap: 16 minutes
The stimulus for today’s workout is aggressive pacing with the goal of having consistentset times.
Scored by total time, but athletes are encouraged to record their individual set times.
BURN: Metcon (Time)
6 sets (1:1)
100ft Dumbbell Farmer Carry (35s/25s)
10 Box Step Ups (24/20)