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