The MVMT LAB – CrossFit
Warm-up
Activation #5 (No Measure)
1 Minute
Easy Bike or Row
Active Spidermans
:45 Seconds
Medium Bike or Row
Active Samson
:30 Seconds or Row
Faster Bike
Push-up to Down Dog
Dumbbell Warmup
Completed with light dumbbells
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Weightlifting
Rack Pulls (8,6,3, Max)
Set height above the knee cap
Max Set should be at a cadence 5sec rest between reps
Metcon
Metcon (Time)
21-15-9
DB Power Clean & Jerk 50/35
Strict Pull Ups
Medball to Toes 14/10
Modifications:
Black: 15-12-9
White: 9-6-3