MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
7 min AMRAP
30 sec single/double unders
5 wall balls (focus on arm cycling)
5 box step up (each)
5 Shoulder Press (empty bar-increasing weight)
**2. Strength Prep**
10:00-15:00
Try and finish the 8 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.
**3. Workout Prep**
10 Double Unders
5 Wall Balls
2 Double Dumbbell Box Step ups
Weightlifting
Shoulder Press
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
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:
8 Shoulder Press @135#
-rest 60-90 seconds –
Set 6: (Drop Set)
Max Reps @110#
-rest 60-90 seconds –
Set 7: (Drop Set)
Max Reps @100#
Based off of a 185# Shoulder Press 1RM
Metcon
COMP: Metcon (AMRAP – Reps)
3 sets
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –
Score is # of step ups
Target number of Reps each set: 12 + reps
Minimum number of reps before scaling: 8 reps
Stimulus for todays workout is a STEADY GRIND!
FIT: Metcon (AMRAP – Reps)
3 sets
3:00 Amrap
100 Single Unders
20 Wall Balls (14/10)
Max Double Dumbbell Step Ups (35s/25s)(20/16)
rest 1:00 between sets
Score is # of step ups
Target number of Reps each set: 12 + reps
Minimum number of reps before scaling: 8 reps
Stimulus for todays workout is a STEADY GRIND!