MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
1:00 Machine (easy pace)
10 Dead bugs
5 Bench Press(empty bar – build across sets)
5 Box Jumps (low box/ work on soft landing)
2. Strength Prep
Athletes will have 10-12 minutes to build up weight on bench press to a heavy single and find a max height box jump. The goal is to reach a heavy single in 5-6 working sets.
3. Workout Prep
5 Single Arm Dumbbell Push Press (L)
10ft Single Arm Overhead Dumbbell Walking Lunge (L)
5 Single Arm Dumbbell Push Press (R)
10ft Single Arm Overhead Dumbbell Walking Lunge (R)
Weightlifting
Bench Press
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
ATHLETES SHOULD HAVE A SPOTTER AT ANYTHING ABOVE 80% AND DISCUSS SPOTTING METHOD PREFERENCE
Try to reach a heavy single within 5-6 working sets (not counting warm-up).
Max Height Box Jump (Distance)
Max Height Box Jump
Athletes must perform a two-foot take off from a standing position (no running or stepping into it).
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
STIMULUS and GOALS
The stimulus is steady pacing across 12 minutes of this workout. You should use a dumbbell weight that they can perform both movements (push press and lunge) unbroken once the set has been started. A purposeful focus on breathing with each rep will aid athletes in keeping their core engaged and pacing under control.
Every 5ft of the lunge counts as 1 rep (25ft = 5 reps)
FIT: Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (35/25)
25ft Dumbbell Walking Lunge (35/25)
10 Single Arm Dumbbell Push Press (R) (35/25)
25ft Dumbbell Walking Lunge (35/25)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 3.5 rounds
STIMULUS and GOALS
The stimulus is steady pacing across 12 minutes of this workout. You should use a dumbbell weight that they can perform both movements (push press and lunge) unbroken once the set has been started. A purposeful focus on breathing with each rep will aid athletes in keeping their core engaged and pacing under control.
Every 5ft of the lunge counts as 1 rep (25ft = 5 reps)