MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30 sec Row (easy pace)
20 sec Row (mod pace)
10 sec Row (hard pace)
5 GHD’s to parallel (focus on leg extension)
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Athletes will be strict pressing for a 10rm and then perform 2 drop sets off of that established 10rm. Athletes should establish a strong rack position when stepping back with the weight. The barbell must be in contact with the shoulders/upper torso when performing each rep.
3. Workout Prep
1 set:
With Partner
5/4 Calorie Row (each)
5 GHD’s (each)
1 Rope Climb (each)
Weightlifting
Shoulder Press (1×10)
Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
Metcon
COMP: Metcon (AMRAP – Reps)
12:00 Amrap
5 rounds
15/12 Calorie Row
15 GHD’s
-into-
Max Rope Climbs in the remaining time.
Score is # of rope climbs
Target number of reps: 8+ rope climbs
Minimum number of reps before scaling: 4 rope climbs
COMPLETE ALL 5 ROUNDS THEN start rope climbs
Stimulus is moderate to moderate high intensity. Athletes should push the pace on the row and GHD to earn time for the rope climbs.
FIT: Metcon (AMRAP – Reps)
12:00 Amrap
5 rounds
12/10 Calorie Row
12 GHD’s or 12 V-ups
into
Max Rope Climbs in the remaining time.
Score is # of rope climbs
Target number of reps: 8+ rope climbs
Minimum number of reps before scaling: 4 rope climbs
Stimulus is moderate to moderate high intensity. Athletes should push the pace on the row and GHD to earn time for the rope climbs.
BURN: Metcon (AMRAP – Reps)
12:00 AMRAP
5 rounds
12/10 Calorie Row
15 Sit ups
Max Zombie Rope Climbs in the remaining time.
Score is # of rope climbs
Target number of reps: 8+ rope climbs
Minimum number of reps before scaling: 4 rope climbs
Stimulus is moderate to moderate high intensity. Athletes should push the pace on the row and GHD to earn time for the rope climbs.
Accessory Work
8 Rounds:
3 Pull Ups
5 Push Ups
7 Air Squats