MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
8:00 AMRAP
10 Alternating V-Ups
3 Bench Press
5 Ring Rows
10 Single Arm Dumbbell Upright Row (each)
2. Strength
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
3. Workout Prep
2 sets:
5 Dumbbell Bench Press (build in weight)
5 Ring Rows
5 V-Ups
Weightlifting
Tempo Bench Press (Weight)
8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (50s/35s)
Ring Rows (Or Bodyweight Bar Rows)
Target Round each set:
Workout 1: Round of 20 Dumbbell Bench
Workout 2: Round of 20 Ring Rows
Workout 3: Round of 15 Ring Rows
Minimum Rounds each set before scaling: Round 15
FIT: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
Ring Rows
Target Round each set:
Workout 1: Round of 20 Dumbbell Bench
Workout 2: Round of 20 Ring Rows
Workout 3: Round of 15 Ring Rows
Minimum Rounds each set before scaling: Round 15
BURN: Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
SIt Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
Sit Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (light)
Ring Rows