MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
3 Inch Worms
1 Zombie Rope Climb (Or 8 Ring Rows)
10 Deadbugs
5 Deadlifts (build in weight)
2. Strength Prep
Heavy 2-rep Deadlift
* Rest a little longer than normal between sets when you reach heavier weights *
3. Workout Prep
2 sets:
1 Rope Climb
5 Push Ups
5 Dumbbell Bench (build in weight)
2 Strict Pull Ups
Weightlifting
Deadlift
– Heavy 2 rep (10-12 minutes)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
Target number of Rounds each set: 6+ rounds
Minimum number of Rounds before scaling: 5 Rounds
STIMULUS and GOALS
Stimulus is moderate to moderate-high intensity. 6:00 AMRAP time and low reps mean that you can maintain an elevated pace. These movements will steadily break the upper body down. Make smart, calculated breaks on movements to avoid burnout.
FIT: Metcon (AMRAP – Rounds and Reps)
6:00 Amrap
8 Push Ups
1 Rope Climb (Or 4 Strict Pull Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
5 Strict Pull Ups
Target number of Rounds each set: 6+ rounds
Minimum number of Rounds before scaling: 5 Rounds
STIMULUS and GOALS
Stimulus is moderate to moderate-high intensity. 6:00 AMRAP time and low reps mean that you can maintain an elevated pace. These movements will steadily break the upper body down. Make smart, calculated breaks on movements to avoid burnout.
BURN: Metcon (AMRAP – Rounds and Reps)
6:00 Amrap
10 Bar Push Ups
4 Jumping Pull Ups
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (light)
5 Ring Rows