MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
-into-
7 min AMRAP
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps
**2. Strength Prep**
10:00-15:00
Once you finish the warm, you should be able to progress right into strength. A lot like the 8 rep, working up to a 6 rep max is no easy task and can fluctuate depending on the day.
Try and finish the 6 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.
**3. Workout Prep**
3 sets
1 power clean
2 box jump-overs
* work up in weight and box height *
Weightlifting
Shoulder Press
Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 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 @125#
-rest 60-90 seconds –
Set 5:
6 Shoulder Press @145#
-rest 60-90 seconds –
Set 6: (Drop Set)
Max Reps @130#
-rest 60-90 seconds –
Set 7: (Drop Set)
Max Reps @115#
Based off of a 185# Shoulder Press 1RM
Metcon
COMP: Metcon (Time)
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus for today’s workout is all about staying in attack mode while maintaining solid lifting form under heavy fatigue. Weight stays the same but will only feel like it’s getting heavier as legs become exhausted.
Moderate-heavy weight and challenging height.
Power Cleans: Athletes should select weights they could keep smooth and consistent singles. Around 70% of 1RM
FIT: Metcon (Time)
1-3-5-7-5-3-1
Power Cleans (155/105)
2-6-10-14-10-6-2
Box Jump Overs (24/20)
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus for today’s workout is all about staying in attack mode while maintaining solid lifting form under heavy fatigue. Weight stays the same but will only feel like it’s getting heavier as legs become exhausted.
Moderate-heavy weight and challenging height.
Power Cleans: Athletes should select weights they could keep smooth and consistent singles. Around 70% of 1RM
BURN: Metcon (Time)
1-3-5-7-5-3-1
Power Cleans (115/80)
2-6-10-14-10-6-2
Step Ups and Overs (20/16)
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus for today’s workout is all about staying in attack mode while maintaining solid lifting form under heavy fatigue. Weight stays the same but will only feel like it’s getting heavier as legs become exhausted.
Moderate-heavy weight and challenging height.
Power Cleans: Athletes should select weights they could keep smooth and consistent singles. Around 70% of 1RM