MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press
3 Up Downs
3 Pike Push Ups
2. Strength
Week 8
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
Weightlifting
Bench Press
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
Metcon
COMP: Metcon (Time)
30 Shoulder to Overhead (95/65)
30 Box Jump Overs (20)
20 Shoulder to Overhead (115/85)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (135/95)
10 Box Jump Overs (30/24)
Target time: 8:00-10:00
Time cap: 13:00
This is a descending volume, ascending weight, and height workout, designed to push your shoulder stamina, breathing, and jumping power under accumulating fatigue. The lightweight S2OH at the beginning will allow for bigger sets and fast cycling, but the heavier barbell and higher box jumps in later rounds will demand more control, power, and composure
FIT: Metcon (Time)
30 Shoulder to Overhead (75/55)
30 Box Jump Overs (20)
20 Shoulder to Overhead (95/65)
20 Box Jump Overs (24/20)
10 Shoulder to Overhead (115/85)
10 Box Jump Overs (24/20)
Target time: 8:00-10:00
Time cap: 13:00
This is a descending volume, ascending weight, and height workout, designed to push your shoulder stamina, breathing, and jumping power under accumulating fatigue. The lightweight S2OH at the beginning will allow for bigger sets and fast cycling, but the heavier barbell and higher box jumps in later rounds will demand more control, power, and composure
BURN: Metcon (Time)
30 Dumbbell Push Press (light)
30 Box Step Ups (20)
20 Dumbbell Push Press (light)
20 Box Step Ups (24/20)
10 Dumbbell Push Press (light)
10 Box Step Ups (24/20)