MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
3 sets:
3 Strict Press (empty bar)
3 Push Press (empty bar)
5 Bar Facing Up Downs
:30 Sec Jump Rope
2. Strength Prep
We will be building to a 3RM Strict Press
3. Workout Prep
1 set:
5 Push Press
2 Burpee Over Bar
10 Double Unders
Weightlifting
Shoulder Press
3RM Shoulder Press
10-12 minutes
* rest as needed between lifts *
Metcon
COMP: Metcon (Time)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate pacing throughout rounds. You should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as the rounds progress.
One of those workouts where we try to keep a target pace per round. A great goal would be 1 round every 90 seconds.
FIT: Metcon (Time)
7 rounds
7 Push Press (75/55)
5 Burpee over Bar
35 Double Unders
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate pacing throughout rounds. You should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as the rounds progress.
One of those workouts where we try to keep a target pace per round. A great goal would be 1 round every 90 seconds.
BURN: Metcon (Time)
7 rounds
7 Dumbbell Push Press (light)
7 Up Downs
49 Single Unders
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
The stimulus is moderate pacing throughout rounds. You should find a pace that can be maintained from the first round to the last round. Shoulder fatigue from the push press and burpees will make coordination for the double unders more difficult as the rounds progress.
One of those workouts where we try to keep a target pace per round. A great goal would be 1 round every 90 seconds.