MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 PVC Pipe Pass Throughs
10 PVE Pipe Around the world (Left and Right)
-into-
2 sets
30-second Jump Rope
5 Empty Bar Shoulder Press
5 step back lunges
50ft Overhead walk with Dumbbell (25ft each arm)
2. Strength Prep
Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.
3. Workout Prep
2 sets:
10 Double Unders
1 Wall Walk
10ft Single Arm Overhead Lunge Walk
Weightlifting
Shoulder Press
Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
Metcon
COMP: Metcon (Time)
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walks
*25ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set
Target time: 10-12 minutes
Time cap: 15 minutes
You must complete the lunge walk after each set is complete before going to the next station. Example: 50 double unders complete – Lunge walk – 5 Wall walks – Lunge Walk – 40 Double Unders…Etc.
Enjoy the shoulder burn…lol
FIT: Metcon (Time)
75-60-45-30-20
Single Unders
5-4-3-2-1
Wall Walks – halfway
*25ft Single arm Overhead Walking Dumbbell Lunge (35/20) after each set
Target time: 10-12 minutes
Time cap: 15 minutes
You must complete the lunge walk after each set is complete before going to the next station. Example: 50 double unders complete – Lunge walk – 5 Wall walks – Lunge Walk – 40 Double Unders…Etc.