MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
1:00 Machine
6 Alternating Dumbbell Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)
2. Workout Prep
2 sets:
4 Dumbbell Bench Press (build-in weight)
4 Ring Rows
4 GHD’s
Metcon
COMP: Metcon (Time)
3 rounds
30 Dumbbell Bench Press (50s/35s)
30 Ring Rows
30 GHD’s
Target time: 11-13 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate, steady pacing while managing heavy shoulder fatigue. Athletes will have a good dose on their shoulders while enjoying some nice core work. The goal should be to keep round times consistent while avoiding muscle failure.
FIT: Metcon (Time)
3 rounds
30 Dumbbell Bench Press (35s/25s)
30 Ring Rows (or Bent Over Dumbbell Rows)
20 GHD’s (Or V-Ups)
Target time: 11-13 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate, steady pacing while managing heavy shoulder fatigue. Athletes will have a good dose on their shoulders while enjoying some nice core work. The goal should be to keep round times consistent while avoiding muscle failure.
BURN: Metcon (Time)
3 rounds
20 Push Ups
20 Ring Rows (or Bent Over Dumbbell Rows)
20 Alternating V-Ups
Target time: 11-13 minutes
Time cap: 18 minutes
STIMULUS and GOALS
The stimulus for today’s workout is moderate, steady pacing while managing heavy shoulder fatigue. Athletes will have a good dose on their shoulders while enjoying some nice core work. The goal should be to keep round times consistent while avoiding muscle failure.
Weightlifting
Barbell Front Rack Step Up
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Weighted Hip Thrusts
4 sets of 10 reps @ – RPE 6/10
*Rest 1:00-1:30 b/t sets