MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
30-sec Machine
5 Dead Bugs (each side)
5 Bench Press (empty bar)
5 Deadlifts (empty bar)
5 Wall Balls (focus on breathing/cycling arms)
-into-
6 min AMRAP
Build to 60% on Bench Press and Deadlift
**2. Strength Prep**
– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 10 Bench Press then, 10 deadlifts in the 3 minutes (1 set), and continue the pattern every 3 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.
**3. Workout Prep**
1 set
5 Air Squats
5 Push Ups
5 Wall Balls
Weightlifting
Bench Press
– 5 sets x 10 reps @ 60% 1RM Bench Press
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
Example Sets
Set 1:
0:00 – 3:00
10 Bench Press
10 Deadlifts
Set 2:
3:00 – 6:00
10 Bench Press
10 Deadlifts
Set 3:
6:00 – 9:00
10 Bench Press
10 Deadlifts
Set 4:
9:00 – 12:00
10 Bench Press
10 Deadlifts
Set 5:
12:00 – 15:00
10 Bench Press
10 Deadlifts
Deadlift
– 5 sets x 10 reps @ 60% 1RM Deadlift
* Complete a set every 3 minutes, on the 3 minutes for 15 minutes *
Metcon
COMP: Metcon (Time)
3 Rounds
30 Air Squats
30 Push-ups
30 Wallballs (20/14)
FIT: Metcon (Time)
3 Rounds
30 Air Squats
25 Push-ups (Can be on knees)
30 Wallballs (14/10)
Accessory Work
Metcon (No Measure)
https://www.youtube.com/watch?v=ivDB23Kcv-A
3 sets
10 Single Arm lawnmower Row
5-8 Back Extensions (not Hip Extensions)