MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
10 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
30-second Jump Rope
10 Alternating V-Ups
5 Back Squats (build across sets)
5 Single Arm Dumbbell Bench Press (each)
2. Strength
Build up to a Heavy Back Squat
12-15 minutes
3. Workout Prep
2 sets
10 Double Unders
5 Bench Press (build in weight)
Weightlifting
Back Squat
Build up to a Heavy Back Squat
12-15 minutes
Metcon
COMP: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
75 Double Unders
10 Bench Press (155/95)
* Target time each set: 1:10-1:30
* Time cap each set: 2:00
* The stimulus for today’s workout is moderate, steady pacing while managing heavy shoulder fatigue. Athletes need to be smart about weight selected and when to break to avoid muscle failure. Starting a little conservative on the first set will pay off down the stretch as the upper body begins to tear down.
FIT: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
60 Double Unders
10 Bench Press (135/85)
* The stimulus for today’s workout is moderate, steady pacing while managing heavy shoulder fatigue. Athletes need to be smart about weight selected and when to break to avoid muscle failure. Starting a little conservative on the first set will pay off down the stretch as the upper body begins to tear down.
BURN: Metcon (5 Rounds for time)
Every 3:00 (5 sets)
60 Single Unders
10 Dumbbell Bench Press (light)