MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
6 min AMRAP
30 sec Row (easy pace)
5 Alt. V-ups (each side)
5 Knees to Elbows
10-sec Handstand Hold
5 Bench Press (Build across sets)
**2. Strength Prep**
Today strength will be before the workout, due to increase in weight. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.
**3. Workout Prep**
1 set
100m Row
5 Toes to bar
5 Handstand Push Ups
100m Run
* Be smooth getting in and out of the rower *
Weightlifting
Bench Press
3 Bench Press x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (3 Rounds for time)
3 Sets (E6MOM)
250/200m Row
20 Toes to Bar
250/200m Row
20 Handstand Push-Ups
250/200m Row
Target time PER SET: 4-5 minutes
Time cap: 5:30
This workout is a challenge! That’s exactly what we want it to be, not a sprint through pace, so athletes get their minds and movements right to stay on track and accept that their rest will not be enough.
FIT: Metcon (3 Rounds for time)
3 Sets (Every 6 minutes)
200/175m Row
15 Toes to Bar
200/175m Row
15 Handstand Push-Ups (OR 15 Double Dumbbell Push Press (2×50/35))
200/175m Row
Target time PER SET: 4-5 minutes
Time cap: 5:30
This workout is a challenge! That’s exactly what we want it to be, not a sprint through pace, so athletes get their minds and movements right to stay on track and accept that their rest will not be enough.
BURN: Metcon (3 Rounds for time)
3 Sets (Every 6 minutes)
200/175m Row
20 Sit Ups
200/175m Row
20 Dumbbell Push Press (light)
200/175m Row
Target time PER SET: 4-5 minutes
Time cap: 5:30
This workout is a challenge! That’s exactly what we want it to be, not a sprint through pace, so athletes get their minds and movements right to stay on track and accept that their rest will not be enough.