MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10:00 AMRAP
45-second Row
5 Pike Push Ups
5 Single Arm Ring Rows (each)
10 Box Step Ups (low)
2. Workout Prep
2 sets:
4 Ring Rows
2 Handstand Push Ups
4 Box Jump Overs (build in height)
Metcon
COMP: Metcon (Time)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)
10 Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).
Target number of reps each set: 17+ Box Jump Overs
Minimum number of reps before scaling: 12 Box Jump Overs
The stimulus for todays workout needs to be moderate-high intensity with aggressive and strategic sets to finish under the time cap. We have two upper body dominant movements mixed mixed with high heart rate plyometrics. There is no rest between sets, which means athletes need to make sure they can finish the rows and handstands under 75 seconds consistently to have sufficient time for the box jumps.
FIT: Metcon (Time)
AMRAP 2:00 (8 sets Max)
12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s)
8 Handstand Push Ups
Max Box Jump Overs (20/16)
-no rest between sets-
-Continue the pattern until 100 Box Jump Overs total are accumulated
Target number of reps each set: 17+ Box Jump Overs
Minimum number of reps before scaling: 12 Box Jump Overs
The stimulus for todays workout needs to be moderate-high intensity with aggressive and strategic sets to finish under the time cap. We have two upper body dominant movements mixed mixed with high heart rate plyometrics. There is no rest between sets, which means athletes need to make sure they can finish the rows and handstands under 75 seconds consistently to have sufficient time for the box jumps.
BURN: Metcon (Time)
AMRAP 2:00 (8 sets Max)
10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light)
10 Push Ups
Max Box Step Ups (20/16)
-no rest between sets-
-Continue the pattern until 75 Box Step Ups total are accumulated