MobTown CrossFit – CrossFit
Warm-up
Hip Halo
-into-
3 sets:
5 Deadlifts (empty bar)
5 Tempo Front Squats
3x50ft Shuttle Run
5 Inch Worms
2. Strength
Front Squat:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
1x50ft Shuttle Run
1 Wall Walk
Weightlifting
Front Squat
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
These are based on feel and should not be maxed out. You should only need 3-4 sets to work up to a heavy 3. After that, you should be able to enter their heavy double. The 3 singles can be the same weight or added for each set.
Metcon
COMP: Metcon (Time)
15-10-5
Deadlift (225/155)
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift (225/155)
Shuttle Run (50ft)
* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)
Target time: 11-13 minutes
Time cap: 16 minutes
Today’s workout has us climbing the ladder through quick deadlifts and shuttle runs. Once the bottom is reached, it’s time to grind through a larger set of wall walks
FIT: Metcon (Time)
15-10-5
Deadlift (185/125)
Shuttle Run (50ft)
-into-
10 Wall Walks
-into-
5-10-15
Deadlift (185/125)
Shuttle Run (50ft)
Target time: 11-13 minutes
Time cap: 16 minutes
Today’s workout has us climbing the ladder through quick deadlifts and shuttle runs. Once the bottom is reached, it’s time to grind through a larger set of wall walks
BURN : Metcon (Time)
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)
-into-
15 Inch Worms
-into-
12-8-4
Dumbbell Deadlift (light)
Shuttle Run (50ft)