MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2 sets:
10 Banded Fire hydrants (each)
10 Banded Squats 20 Line Hops
-into-
6:00 Amrap
1x50ft Shuttle Run
5 Deadlifts (empty bar)
5 Front Squats
10 Hollow Rocks
10 Roll and Reach
2. Strength Prep
5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes *
3. Workout Prep
2 sets: 1x50ft Shuttle Run
2 Front Squats (build in weight)
Weightlifting
Deadlift
5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes *
Metcon
COMP: Metcon (5 Rounds for time)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (135/95)
Target time each set: sub 1:30
Time cap each set: 2 minutes STIMULUS and GOALS
Stimulus is moderate intensity across the metcon. You should apply a pace to each run that will allow you to work efficiently on the barbell. Going too hard on the run will cause you to fall behind when getting to the barbell.
Use the first set as a tester, adapt, and try to stay consistent to slightly faster set times. Get right to work on the bar; don’t look at it!
FIT: Metcon (5 Rounds for time)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (115/80)
Target time each set: sub 1:30
Time cap each set: 2 minutes
BURN: Metcon (5 Rounds for time)
5 Sets (1 set every 2:30)
6x50ft Shuttle Runs
12 Dumbbell Front Squats (35/25)