MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
2x50ft Shuttle Run
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Double Dumbbell Snatch (light)
2. Strength
Week 4
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
2 sets:
50m Run (build in pace)
2 Devils Press (build in weight)
Weightlifting
Bench Press
Week 4:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Metcon
COMP: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Devils Press (35s/25s)
100m Run after each set
* Target time: 12:00-14:00
* Time cap: 18:00
* This is a grindy, full-body conditioning workout where the devil’s press will test muscular endurance and stamina. At the same time, the 100m runs act as an active recovery/reset before diving back into the dumbbells.
BURN: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Devils Press (25s/15s)
100m Run after each set
* Target time: 12:00-14:00
* Time cap: 18:00
* This is a grindy, full-body conditioning workout where the devil’s press will test muscular endurance and stamina. At the same time, the 100m runs act as an active recovery/reset before diving back into the dumbbells.
BURN: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Up Down + Dumbbell Clean and Jerk (light)
50m Run after each set