MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 box step ups (each side)
5 wallballs (focus on arm cycling)
5 Deadlifts (empty bar)
5 Shoulder Press (empty bar)
**2. Strength Prep**
10:00-15:00
Once you finish the warm up, you should be able to progress right into strength. Working up to a 10 rep max is no easy task and can fluctuate depending on the day. You should only need 4-5 sets to establish a 10 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out.
This is a huge mental test and should not be rushed!
Try and finish the 10 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.
**3. Workout Prep**
2 rounds
3 Box Jumps + Step Down
5 Wall Balls
3 Deadlifts
Weightlifting
Shoulder Press
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.
Example Sets
Set 1:
5 Shoulder Press @65#
-rest 60-90 seconds –
Set 2:
5 Shoulder Press @75#
-rest 60-90 seconds –
Set 3:
3 Shoulder Press @95#
-rest 60-90 seconds –
Set 4:
3 Shoulder Press @115#
-rest 60-90 seconds –
Set 5:
10 Shoulder Press @130#
-rest 60-90 seconds –
Set 6: (Drop Set)
Max Reps @110#
-rest 60-90 seconds –
Set 7: (Drop Set)
Max Reps @100#
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)
Rest 1:00
For Time:
1000m Row
Score is number of rounds and reps in the AMRAP. Put row time in notes.
Workout 1
Target number of Reps each set: 4+ rounds
Minimum number of reps before scaling: 2.5 rounds
Workout 2
Target time: 3:00-4:00
Time cap: 5:00
The stimulus for today’s workout is steady pacing throughout. Athletes will rest 1:00 minutes after the completion of the 10 min AMRAP and go into a Max Effort 1000m Row (same distance for men and women).
This workout is light and should allow for non-stop repetition
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Box Jumps or step ups (20/16)
15 Wall Balls (14/10)
10 Deadlifts (95/65)
Rest 1:00
For Time:
1000m Row
Score is number of rounds and reps in the AMRAP. Put row time in notes.
Workout 1
Target number of Reps each set: 4+ rounds
Minimum number of reps before scaling: 2.5 rounds
Workout 2
Target time: 3:00-4:00
Time cap: 5:00
The stimulus for today’s workout is steady pacing throughout. Athletes will rest 1:00 minutes after the completion of the 10 min AMRAP and go into a Max Effort 1000m Row (same distance for men and women).
This workout is light and should allow for non-stop repetition