MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
2. Strength Prep
Athletes will be back squatting for a 10rm and then perform 2 drop sets off of that established 10rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
1 Wall Walk
Weightlifting
Back Squat (1×10)
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
Metcon
COMP: Metcon (2 Rounds for reps)
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (225/155)
1-2-3-4-5… Wall Walks
-Rest 3:00 between sets-
** Scoring is total reps within each Amrap. For example, finish round of 10 dl + 5 wall walks = 45 reps **
Target Round each set: Round of 4 wall walks
Minimum Round before scaling: Round of 8 Deadlifts
Stimulus is moderate-high intensity across both metcons. Athletes should aim to keep the same pacing on both movements and sets. A purposeful focus on breathing will assist athletes in maintaining the effort.
Athletes need to stay aggressive through transitions to be successful here. Push the pace and see if you can get similar scores.
FIT: Metcon (2 Rounds for reps)
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (185/125)
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets
** Scoring is total reps within each Amrap. For example, finish round of 10 dl + 5 wall walks = 45 reps **
Target Round each set: Round of 4 wall walks
Minimum Round before scaling: Round of 8 Deadlifts
Stimulus is moderate-high intensity across both metcons. Athletes should aim to keep the same pacing on both movements and sets. A purposeful focus on breathing will assist athletes in maintaining the effort.
Athletes need to stay aggressive through transitions to be successful here. Push the pace and see if you can get similar scores.
BURN: Metcon (2 Rounds for reps)
2 sets
5:00 Amrap
2-4-6-8-10… Dumbbell Deadlifts (light)
10-20-30-40-50ft….Bear Crawl
Rest 3:00 between sets
** Scoring is total reps within each Amrap. For example, finish round of 10 dl + 5 wall walks = 45 reps **
Target Round each set: Round of 4 wall walks
Minimum Round before scaling: Round of 8 Deadlifts
Stimulus is moderate-high intensity across both metcons. Athletes should aim to keep the same pacing on both movements and sets. A purposeful focus on breathing will assist athletes in maintaining the effort.
Athletes need to stay aggressive through transitions to be successful here. Push the pace and see if you can get similar scores.