MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation
Banded 7’s
-into-
3 sets:
4x50ft Shuttle Run
10 Step Ups
5 Shoulder Press (build-in weight)
10 Air Squats
2. Strength Prep
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
3. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Box Jumps
2 Strict Handstand Push Ups
4 Air Squats
Weightlifting
Shoulder Press
Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
STIMULUS and GOALS
The stimulus for today’s workout is moderate-high intensity with repeatable performances across the 2-amraps. You must attack on the run into a near non-stop aggressive pace through the short rep bodyweight amrap.
ATTACK, ATTACK, ATTACK. Keep the tempo up during the amrap and focus on recovering and getting the heart rate back down for round 2.
FIT: Metcon (AMRAP – Rounds and Reps)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (24/20)
5 Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
STIMULUS and GOALS
The stimulus for today’s workout is moderate-high intensity with repeatable performances across the 2-amraps. You must attack on the run into a near non-stop aggressive pace through the short rep bodyweight amrap.
ATTACK, ATTACK, ATTACK. Keep the tempo up during the amrap and focus on recovering and getting the heart rate back down for round 2.