MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3-minute Machine (Alternate 30 seconds easy/30 seconds fast)
-into-
7 min AMRAP
30-second single unders
5 wall balls (focus on breathing and cycling arms)
5 alternating v-ups (each side)
10-second handstand hold
FOCUS ON GETTING WARMED UP! We have gotten used to doing the metcon first.
**2. Strength Prep**
2 sets (empty bar)
5 Shoulder Press
3 Push Press
2 Push Jerks
– into 1RM –
**3. Workout Prep**
2 sets
5 Wall Balls
3 Knees to Elbows (set 1) – 3 Toes to Bar (set 2)
2 HandStand Push Up (set 1) – 2 Strict Handstand Push-Ups (set 2)
– rest 20 seconds between sets –
Weightlifting
Push Press
MAX OUT WEEK
20 minute time cap for both lifts!
* Heavy Push Press should only take 7-9 minutes and then you will have the remaining time to get a 1 rep Push Jerk.
Push Jerk
Work to a Heavy Single in 20 minutes (Same 20 minutes as Push Press)
* Heavy Push Press should only take 7-9 minutes and then you will have the remaining time. *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50 Wall Balls (20/14)
30 Toes to Bar
15 Strict Handstand Push-Ups
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50 Wall Balls (14/10)
25 Knees to Elbows
10 Handstand Push-Ups or 5 Wall Walks
Accessory Work
Metcon (No Measure)
Please stay in the back area out of the next class’s area/warm up.
Single Arm DB Row
4 sets: 10-12 reps (each side)
Increasing weight across sets or staying the same. Brace against a bench or another surface.
*Focus: Go through full range of motion during the pull and feel the stretch through the lat /rhomboid when extending the arm.
Standing Alt. DB Curl 3 sets: 10-12 alt curls (each side)
*Focus: Quality over quantity of weight used during these sets.
Barbell Curls 21’s 3 sets:
7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.
Keep weight on the light to moderate side
*Focus: Quality over quantity
L-Sit
accumulate 2 minutes in between accessory weight lifting sets.