MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

8 min amrap:

30 sec Ski Erg (:10 easy, :10 mod, :10 fast)

5 Double Dumbbell Cleans (practice finding rack position for front rack lunge)

5 Dumbbell step back lunges (each leg) (1 DB)

5 Bench Press (empty bar – slow and controlled)

2. Strength Prep

Athletes will be working back and forth bench press and box jumps. Cue athletes to brace their core and lower the bar for a negative of 3 seconds and then press/breathe out through pursed lips at the same time. The feet should be in contact with the floor at all times, and glutes/shoulders should remain in contact with the bench.

For box jumps, athletes should use a challenging height box but not a one rep max. Legs will be fatigued from lunging, so athletes should be sure to work up to the height.

3. Workout Prep

2 sets:

5/4 Calorie Ski

10ft Front Rack Dumbbell Walking Lunge (build in weight)

Weightlifting

Bench Press

3 Tempo Bench Press x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Max Height Box Jump (Distance)

Max Height Box Jump
3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Metcon

COMP: Metcon (AMRAP – Reps)

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (50s/35s)

5-10-15-20-25 …Cal Row

(Women’s Calories: 4-8-12-16-20…)
Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

The stimulus for this workout is moderate pacing. Athletes will be completing an ascending ladder of walking lunges (increasing by 25 ft each round) and Ski calories (increasing by 5/4 calories each round). Steady pacing on the ski erg will allow athletes to keep their core engaged/stable during lunges.

First few rounds go by quickly, and then it starts to get real. Stay calm off the start and see if your athletes can grind through each set of lunges until the end.

SCORE IS TOTAL REPS – each 25Ft section is a rep so if you finish the 100′ and 20 cal = 60 reps

FIT: Metcon (AMRAP – Reps)

12 min AMRAP

25’-50’-75’-100’-125’-150’….

Dumbbell Front Rack Walking Lunge (35s/25s)

5-10-15-20-25 … Cal Row
Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

The stimulus for this workout is moderate pacing. Athletes will be completing an ascending ladder of walking lunges (increasing by 25 ft each round) and Ski calories (increasing by 5/4 calories each round). Steady pacing on the ski erg will allow athletes to keep their core engaged/stable during lunges.

First few rounds go by quickly, and then it starts to get real. Stay calm off the start and see if your athletes can grind through each set of lunges until the end.

SCORE IS TOTAL REPS – each 25Ft section is a rep so if you finish the 100′ and 20 cal = 60 reps

Metcon (AMRAP – Reps)

12 min AMRAP

50’ Dumbbell Front Rack Walking Lunge (light)

3-6-9-12-15 ….

Calorie Row

Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge
Target round: Round of 100’ lunge

Minimum round before scaling: 75’ lunge

SCORE IS TOTAL REPS – each 25Ft section is a rep so if you finish the 100′ and 20 cal = 60 reps

Accessory Work

()

()

()

()

()

()

()