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