MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
1:00 Machine
10 Alternating V-ups
5 Low Box Jumps
5 Tempo Bench Press (empty bar – focus on bar path)
2. Strength Prep
Athletes will be working back and forth between tempo bench press and high box jumps. The tempo for bench press is a 3 sec negative and 1-second push (contraction) portion. High box jumps should be challenging but not the max height that was established in the test week. Aim for a height that is around 6” lower than their max rep height.
3. Workout Prep
1 set:
4 Jumping Split Lunges
4 Abmat Sit Ups
Weightlifting
Bench Press
5 sets of 3 Tempo Bench Press @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Max Height Box Jump (Distance)
Max Height Box Jump
5 sets of 3 High Box Jumps
*6-8” below max height for 1 rep
Metcon
COMP: Metcon (Time)
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus for today’s workout is moderate-high intensity across all sets. Athletes should be in a constant attack mode during this workout. Similar to “Annie” there is a lot of Up and down, so control the heart rate early on and keep transitions seamless from station to station.
Legs are going to burn! Get through the 40 reps and you will start to see the light at the end of the tunnel.
FIT: Metcon (Time)
40-32-24-16-8
Jumping Split Lunges
Abmat Sit-ups
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus for today’s workout is moderate-high intensity across all sets. Athletes should be in a constant attack mode during this workout. Similar to “Annie” there is a lot of Up and down, so control the heart rate early on and keep transitions seamless from station to station.
Legs are going to burn!
BURN: Metcon (Time)
30-25-20-15-10
Walking Lunges
Abmat Sit-ups
Target time: 7-9 minutes
Time cap: 12 minutes
STIMULUS and GOALS
Stimulus for today’s workout is moderate-high intensity across all sets. Athletes should be in a constant attack mode during this workout. Similar to “Annie” there is a lot of Up and down, so control the heart rate early on and keep transitions seamless from station to station.
Legs are going to burn!