MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
30 sec Ski Erg
2 Zombie Climbs or 1 max height Rope Pull
5 Bench Press (empty bar – slow and controlled)
4 World’s Greatest Stretch (each side)
2. Strength Prep
Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps.
Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes are not attempting max height box jumps.
3. Workout Prep
1 set:
5 Line Facing Burpees
1 Rope Climb (halfway)
Weightlifting
Bench Press
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
Example
set 1:
10 Bench Press @120 – 60%
-rest –
set 2:
8 Bench Press @130 – 65%
-rest-
set 3:
5 Bench Press @140 – 70%
-rest-
set 4:
3 Bench Press @160 – 80%
-rest-
set 5:
1 Bench Press @170 – 85%
Based off of a 200# Bench Press 1RM
Box Jumps
Box Jump:
3 High Box Jumps x 5 sets
*4-6″ below max height for 1 rep
Athletes must perform a two-foot take off from a standing position—no running or stepping into it.
Let’s see if we can have a slight increase in height from last week.
Metcon
COMP: Metcon (Time)
4 sets:
20 Line Facing Burpees
3/2 Rope Climbs (OR 15/12 Strict Pull-ups)
-rest 1:1 between sets (3 minute max rest)-
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
The stimulus is moderate intensity across rounds. Athletes should aim to score similar times across rounds or get slightly faster. Athletes should find a steady pace on burpees to keep pushing the pace on rope climbs and avoid excess rest.
FIT: Metcon (Time)
4 sets:
16 Line Facing Burpees
2/1 Rope Climbs (OR 12/10 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
The stimulus is moderate intensity across rounds. Athletes should aim to score similar times across rounds or get slightly faster. Athletes should find a steady pace on burpees to keep pushing the pace on rope climbs and avoid excess rest.
BURN: Metcon (Time)
4 sets:
15 Up Downs
12 Jumping Pull-ups
-rest 1:1 between sets- (3:00 max rest)
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
The stimulus is moderate intensity across rounds. Athletes should aim to score similar times across rounds or get slightly faster. Athletes should find a steady pace on burpees to keep pushing the pace on rope climbs and avoid excess rest.