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)