MobTown CrossFit – CrossFit


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

2:00 Machine


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 –


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.


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)


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


on the parrallettes