MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass-Throughs
10 Banded Good Mornings
-into-
3 sets
30-second Row
5 Deadlifts (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
5 Thrusters (empty bar)
4 Box Step Ups (each side)
Weightlifting
Deadlift
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs (20)
Max Thrusters (95/65)
-rest 2:00 between sets-
Target number of reps each set: 12+ Reps
Minimum number of reps before scaling: 8 reps
Stimulus is moderate-high pacing across the entire workout, with you preparing for large, if not unbroken, sets when getting to the barbell. Lactic acid will slowly build, and you must move aggressively and cautiously to avoid potential burnout or miscues on the box.
FIT: Metcon (AMRAP – Rounds and Reps)
4 Sets
2:00 AMRAP
200/175m Row
10 Box Jump Overs (20)
Max Thrusters (75/55)
-rest 2:00 between sets-
Target number of reps each set: 12+ Reps
Minimum number of reps before scaling: 8 reps
Stimulus is moderate-high pacing across the entire workout, with you preparing for large, if not unbroken, sets when getting to the barbell. Lactic acid will slowly build, and you must move aggressively and cautiously to avoid potential burnout or miscues on the box.