MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
5 Single Arm Dumbbell Push Press (left and right)
5 Single Arm Dumbbell Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push Ups
2. Workout Prep
2 sets:
100m Ski (Or Row)
2 Strict Handstand Push Ups
2 Dumbbell Bench Press (Build in weight)
Metcon
COMP: Metcon (3 Rounds for reps)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×50/35)
Target number of reps each set:
Set 1: 20+ Reps
Set 2: 30+ Reps
Set 3: 30+ Reps
Minimum number of reps before scaling:
Set 1: 15 Reps
Set 2: 20 Reps
Set 3: 20 Reps
Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. You will start each set with a lengthy Ski (or Row) designed to tax your body, making the gymnastics significantly harder. Being strategic in your rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.
FIT: Metcon (3 Rounds for reps)
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (2×35/25)
Target number of reps each set:
Set 1: 20+ Reps
Set 2: 30+ Reps
Set 3: 30+ Reps
Minimum number of reps before scaling:
Set 1: 15 Reps
Set 2: 20 Reps
Set 3: 20 Reps
Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. You will start each set with a lengthy Ski (or Row) designed to tax your body, making the gymnastics significantly harder. Being strategic in your rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.
BURN: Metcon (3 Rounds for reps)
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps Dumbbell Push Press
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max reps elevated Bar Push Ups
-rest 5:00-
7:00 AMRAP
750/650m Ski (OR Row)
In remaining time:
Max Dumbbell Bench Press (light)