MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Activation
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
2. Strength Overview
We will be working back and forth between Tempo Front Squats and Strict Weighted Chin-ups
3. Workout Prep
2 sets:
3 Bench Press (build in weight)
15-second Row (workout pace)
Weightlifting
Tempo Front Squats
Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
Weighted Chin Ups
Weighted Strict Chin Up (Supinated)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *
Scaling Options:
– Unweighted Strict Chin-up
– Assisted Banded Strict Chin-up
– Chin up negatives (control the descent as much as possible)
Metcon
COMP: Metcon (5 Rounds for calories)
3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –
* Target Calories each set: 35/28 calories
* Minimum Calories before scaling: 28/20 Calories
* Stimulus for the workout is moderate-high intensity, where athletes will really have to choose weight carefully on the bench to keep fast/smooth sets while avoiding failure. Athletes are attacking and getting on the rower at a consistently fast pace. This workout is all about how quickly we can get through the bench and have at least 90 secs + of time for Max Calorie Row.
FIT: Metcon (5 Rounds for calories)
3:00 Amrap (5 sets)
20 Bench Press (115/80)
Max Calorie Row
-Rest 1:00 between sets –
* Target Calories each set: 35/28 calories
* Minimum Calories before scaling: 28/20 Calories
# STIMULUS and GOALS
* Stimulus for the workout is moderate-high intensity, where athletes will really have to choose weight carefully on the bench to keep fast/smooth sets while avoiding failure. Athletes are attacking and getting on the rower at a consistently fast pace. This workout is all about how quickly we can get through the bench and have at least 90 secs + of time for Max Calorie Row.
BURN: Metcon (5 Rounds for calories)
3:00 Amrap (5 sets)
20 Bench Press (95/65))
Max Calorie Row
-Rest 1:00 between sets –