MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
5 Single Arm Ring Rows (each)
2. Workout Prep
2 sets:
5 Bench Press (build in weight)
5 Bent Over Banded Rows
Metcon
COMP: Metcon (Time)
3 sets:
3 Rounds
10 Bench Press (135/85)
20 Bent Over Banded Rows
-rest 1:1 between sets-
* Note: each set is 3 rounds, with athletes performing 9 rounds total.
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Overall time cap: 25 minutes
These are intended to give you a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.
The intensity is designed just to be MODERATE!
FIT: Metcon (Time)
3 sets:
3 Rounds
10 Bench Press (115/75)
20 Bent Over Banded Rows
-rest 1:1 between sets-
* Note: each set is 3 rounds, with athletes performing 9 rounds total.
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Overall time cap: 25 minutes
These are intended to give you a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.
The intensity is designed just to be MODERATE!
Accessory Work
Metcon (Checkmark)
4 sets
15 Seated Dumbbell Curls (light/moderate)
15 Seated Double Dumbbell Tricep Extensions (light/moderate)
-rest as needed b/t sets-