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!