MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
30- second Row (build in pace)
15 Single leg Jump Rope (Left/Right)
10 Alternating V-ups
5 Deadlifts (empty bar- build across sets)
2. Strength Prep
Athletes will be performing deadlifts at 70% for 5×5. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient.
3. Workout Prep
1 set: (each)
20-Second Row (workout pace)
10 Double Unders
Weightlifting
Deadlift
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
Metcon
COMP: Metcon (Time)
5 sets
500/450m Row
50 Double Unders
– Rest 1:00 between sets –
3 minute time cap per set (goal is sub 2 min row and sub 1 min dubs)
FIT: Metcon (Time)
5 sets
450/375m Row
35 Double Unders
– Rest 1:00 between sets –
3 minute time cap per set (sub 2 row and sub 1 dubs)
BURN: Metcon (Time)
5 sets
300/250m Row
50 Single Unders
– Rest 1:00 between sets –
3 minute time cap per set (sub 2 row and sub 1 jump rope)