MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
– into –
3 sets
30 sec. Machine (easy pace)
5 Up downs to seal pose
5 Box Step-up (each side)
5 Bench Press (empty bar/slow and controlled)
**2. Strength Prep**
Athletes will build to a heavy single-on bench press over the course of 10 minutes.
Athletes should have a spotter for all reps above 75% effort.
*3. Workout Prep**
1 set
5 Toes to Bar
2 Burpee Box Jump Overs
3 Toes to Bar
A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set.
A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight.
Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
COMP: Metcon (5 Rounds for time)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes
Stimulus is moderate-high intensity. Athletes should be mindful of set sizes for potential burnout that can occur on Toes to Bar and should also consider their pacing on Burpee Box Jump Overs to allow a strong effort when moving right back into Toes to Bar. Goal should be to keep consistent or get slightly faster set times as round progress.
With that being said above, I want athletes to try to attack each round within their potential limits. Not just for one set, but a reasonable hard effort that can be repeated across all 5 with a “Real Push” on the final set.
FIT: Metcon (5 Rounds for time)
5 sets (Every 4:00)
12 Knees to Elbows
8 Burpee Box Jump Over (20/16) or Step Ups
12 Knees to Elbows
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes
Stimulus is moderate-high intensity. Athletes should be mindful of set sizes for potential burnout that can occur on Toes to Bar and should also consider their pacing on Burpee Box Jump Overs to allow a strong effort when moving right back into Toes to Bar. Goal should be to keep consistent or get slightly faster set times as round progress.
With that being said above, I want athletes to try to attack each round within their potential limits. Not just for one set, but a reasonable hard effort that can be repeated across all 5 with a “Real Push” on the final set.