MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
3 rounds
10 Banded Pull Aparts
5 Bench Press (Empty bar-Build across rounds but stay light)
10 Goblet Squats (light)
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
**3. Workout Prep**
2 sets
15 sec. Row (workout Pace)
5 Thrusters (empty bar)
2 Pull-Ups + 2 Chest to Bar
– rest 30 seconds –
Weightlifting
Bench Press
6 x 3 Bench Press @80% of 1RM
* Complete a set every 90 seconds *
Make sure you are ready to go 5-10 seconds before the start of the next 90 seconds.
Metcon
COMP: Metcon (Time)
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
Target time: 12-14 minutes
Time cap: 16 minutes
Stimulus is moderate pacing throughout this workout. Reps are halved on the movements after the second rowing portion, but weight and skill go up. Athletes should keep a similar pacing in both the doubled and the halved reps to avoid burn out.
FIT: Metcon (Time)
FOR TIME:
500m/400m Row
50 Thrusters (35/25)
40 Pull-Ups
400m/325m Row
25 Thrusters (75/55)
20 Chest to Bar (Banded to make sure you get your collar bone to the bar)
300m/250m Row
Target time: 12-14 minutes
Time cap: 16 minutes
Add an extra band for the chest to bar if needed to get a true chest to bar.
If needed, do rings rows in place of the pull ups and do pull ups in place of chest to bar.
Accessory Work
L-Sit
on the parrallettes