MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec run (easy pace)
2. Strength Prep
You will work back and forth on Bench Press and High Box Jumps. We are performing heavy singles for the bench between 80-90% (stay within the range). Always use a spotter on the bench when working at 80% or above.
High box jumps should be performed at a high height but not a 1rm height.
3. Workout Prep
1 set:
5 Deadlifts
3 Box Jumps
20-second Run
Weightlifting
Bench Press
1 Bench Press x 5 sets @80-90% of 1RM
*rest as needed between sets*
Can opt to increase weight over the 4 sets working up to 80-90% if desired.
Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump:
3 High Box Jumps x 5 sets
*4-6″ below max height for 1 rep
Metcon
COMP: Metcon (Distance)
7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Distance Shuttle Run in remaining Time (25 ft Sections)
-rest 1:30 between sets-
TARGET SCORE
Target Distance each set: 250m +
Minimum Distance before scaling: 150m
STIMULUS and GOALS
The stimulus is high intensity across all sets. Athletes should move fast on deadlifts and box jumps and maintain a good push pace on the run. Athletes are aiming for consistent scores on each round.
FIT: Metcon (Distance)
7 sets:
1:30 AMRAP
10 Deadlifts (115/80)
5 Box Jumps (20/16)
Max Meter Shuttle Run in Remaining Time (25 ft Sections)
-rest 1:30 between sets-
TARGET SCORE
Target Distance each set: 250m +
Minimum Distance before scaling: 150m
STIMULUS and GOALS
The stimulus is high intensity across all sets. Athletes should move fast on deadlifts and box jumps and maintain a good push pace on the run. Athletes are aiming for consistent scores on each round.