MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm Up
-into-
3 sets:
5 Inch Worms
10 Suitcases
10 Iron Cross
10 Scorpions
5 Deadlifts (empty bar- build across sets)
2. Strength
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets:
4 Deadlifts (build-in weight)
2 Burpee Over Bar
Weightlifting
Deadlift
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
3 Rounds
15 Deadlifts (225/155)
15 Burpee Over Bar
Target time: 4-5 minutes
Time cap: 9 minutes
Stimulus is moderate-high intensity across the entire workout. This is one of those workouts where we challenge you to push harder than you think. Be controlled, but be aggressive; don’t be afraid to take a chance.
It’s all about who will go into that dark place and keep attacking. Steady off the start, survive the middle, and sell out in that final round.
FIT: Metcon (Time)
3 Rounds
15 Deadlifts (185/125)
15 Burpee Over Bar
Target time: 4-5 minutes
Time cap: 9 minutes
Stimulus is moderate-high intensity across the entire workout. This is one of those workouts where we challenge you to push harder than you think. Be controlled, but be aggressive; don’t be afraid to take a chance.
It’s all about who will go into that dark place and keep attacking. Steady off the start, survive the middle, and sell out in that final round.
BURN: Metcon (Time)
3 Rounds
15 Deadlifts (135/95)
10 Burpee Over Bar