MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec row (easy pace)
10 Floor DB Press (lightweight)
10 Heel Toe Rocks
10 Plate Toe Touch (each side)
30-sec Jump Rope
**2. Workout Prep**
2 sets
5/4 Calorie Row
4 Dumbbell Bench Press (add weight)
10 Double Unders
Metcon
COMP: Metcon (Time)
27-21-15-9
Calorie Row
Dumbbell Bench (50s/35s)
54-42-30-18
Double Unders
* Women’s calories: 22-16-12-8
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate pacing across rounds while planning strategic sets for the bench to avoid burnout. This will be a good push, pull combo that will give your athletes a good chest pump.
Open Athletes: Either go lighter on the Dumbbell Bench or switch to push ups to save your shoulders/chest. Keep the calories and double unders the same.
FIT: Metcon (Time)
27-21-15-9
Calorie Row
Dumbbell Bench (35s/25s)
54-42-30-18
Double Unders
(Women’s calories: 22-16-12-8)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate pacing across rounds while planning strategic sets for the bench to avoid burnout. This will be a good push, pull combo that will give your athletes a good chest pump.
BURN: Metcon (Time)
21-15-9-6
Calorie Row
Dumbbell Bench (light)
54-42-30-18
Single Unders
(Women’s calories: 16-12-8-4)
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate pacing across rounds while planning strategic sets for the bench to avoid burnout. This will be a good push, pull combo that will give your athletes a good chest pump.
Weightlifting
Bent Over Lateral Raises
While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.
4 sets: 10 reps
*Build to a light/moderate weight, stay the same or increase across sets
Weighted Hip Thrusts
4 sets: 12-15 reps
*Build to a heavy weight and perform sets at this weight as long as form can be maintained Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.