MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Every minute (9:00)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)
2. Strength
10-12 minutes to establish a Heavy Shoulder Press
3. Workout Prep
2 sets:
3 Bench Press (build in weight)
1 Rope Climb (half way)
Weightlifting
Shoulder Press
10-12 minutes to establish a Heavy Shoulder Press
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
6-4-2
Bench Press (185/110)
3-2-1
Rope Climb (Or 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00
Target Reps: 108+ reps (6+ Rounds)
Minimum
Reps before Scaling: 72 (4 Rounds)
Stimulus is moderate intensity. Working with purpose on both movements while using the time between to rest and avoid muscle failure. You will be rotating through this for a long time. Let’s take our time and not try sprinting the first few rounds.
FIT: Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
6-4-2
Bench Press (155/95)
2-1-1
Rope Climb (Or 8-6-4 Elevated Ring Rows)
-Repeat the 6-4-2 and 2-1-1 sequence for the full 18:00
Target Reps: 108+ reps (6+ Rounds)
Minimum
Reps before Scaling: 72 (4 Rounds)
Stimulus is moderate intensity. Working with purpose on both movements while using the time between to rest and avoid muscle failure. You will be rotating through this for a long time. Let’s take our time and not try sprinting the first few rounds.
BURN: Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
10-8-6
Dumbbell Bench Press (light)
Ring Row
-Repeat the 10-8-6 sequence for the full 18:00