MobTown CrossFit – CrossFit
Warm-up
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm Renegade Rows (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
2. Strength
Week 5
Max Rep Bench Press
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
2 sets:
1 Rope Climb (Half Way)
2 Handstand Push Ups
10 Double Unders
Weightlifting
Bench Press
Week 5:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Metcon
COMP: Metcon (3 Rounds for time)
3 sets:
3-2-1
Rope Climbs (or 9-6-3 Strict Pull Ups)
8 Handstand Push Ups
50 Double Unders
-rest 2:00 between sets-
Target time each set: 3:15-3:45
Time cap each set: 4:00 (overall cap 16:00)
FIT: Metcon (3 Rounds for time)
3 sets:
2-1-1
Rope Climbs (or 6-3-3 Strict Pull Ups)
6 Handstand Push Ups
35 Double Unders
-rest 2:00 between sets-
Target time each set: 3:15-3:45
Time cap each set: 4:00 (overall cap 16:00)
BURN: Metcon (3 Rounds for time)
3 sets:
3 Rounds
10 Ring Rows
10 Dumbbell Push Press (light)
30 Single Unders
-rest 2:00 between sets-