MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 AMRAP
10 Banded Pull Aparts
10 Single Arm Alternating Dumbbell Bench Press (each)
10 Deadbugs
5 Low Box Jumps
2. Workout Prep
2 sets:
5/4 Calorie Row
3 Bench Press (build in weight)
2 Box Jump Overs (build in height)
Metcon
COMP: Metcon (Time)
For Time:
120/100 Calorie Row
80 Bench Press (115/75)
40 Box Jump Overs (24/20)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus for today’s chipper is going to be a moderate-high intensity. You will begin with a long row designed to tax the body and prime it for upper/lower body movements that follow. Don’t burn out off the start, and once the row is clear, we need to be smart on our sets while still being aggressive to not over-rest. The jumps at the end should likely be taken. They will spark the heart rate back up as you push to the finish.
Push harder than you think, but not to the point where your heart is about to jump out of your chest getting to the bench; save that for the ending.
FIT: Metcon (Time)
For Time:
100/80 Calorie Row
80 Bench Press (95/65)
40 Box Jump Overs (20/16)
Target time: 14-16 minutes
Time cap: 20 minutes
Stimulus for today’s chipper is going to be a moderate-high intensity. You will begin with a long row designed to tax the body and prime it for upper/lower body movements that follow. Don’t burn out off the start, and once the row is clear, we need to be smart on our sets while still being aggressive to not over-rest. The jumps at the end should likely be taken. They will spark the heart rate back up as you push to the finish.
Push harder than you think, but not to the point where your heart is about to jump out of your chest getting to the bench; save that for the ending.
BURN: Metcon (Time)
75/60 Calorie Row
60 Dumbbell Bench Press (light)
40 Box step ups (20/16)