MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Machine
-into-
6:00 AMRAP
8 Roll and Reach
4 Dumbbell Strict Press (light)
4 Dumbbell Push Press (light)
4 Box Step Ups
4 Box Jumps
2. Workout Prep
2 sets:
2 Dumbbell Push Press (build in weight)
2 Box Jump Overs (build in height)
Metcon
COMP: Metcon (Time)
3-6-9-12-15-18-21
Dumbbell Push Press (50s/35s)
Box Jump Overs (24/20)
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus is moderate intensity. Athletes should find and maintain a consistent pace for both movements throughout the workout. Utilizing the extended position of the lockout for Push Press as an opportunity to breathe will aid athletes in staying consistent and avoiding having to rest due to aerobic fatigue.
FIT: Metcon (Time)
3-6-9-12-15-18-21
Dumbbell Push Press (35s/25s)
Box Jump Overs (20/16)
Target time: 8-10 minutes
Time cap: 14 minutes
Stimulus is moderate intensity. Athletes should find and maintain a consistent pace for both movements throughout the workout. Utilizing the extended position of the lockout for Push Press as an opportunity to breathe will aid athletes in staying consistent and avoiding having to rest due to aerobic fatigue.
BURN: Metcon (Time)
3-6-9-12-15-18
Dumbbell Push Press (light)
Box Step Ups (20/16)
Accessory Work
PULL UP PROGRESSION (Checkmark)
COMP
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 5 pull-ups (use a band to assist with the pull-ups if needed)
– Rest 30-seconds between sets
FIT
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band to assist with the pull-up)
– Rest 30-seconds between sets
COMP
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)
– Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band to assist with the pull-up)
– Rest 30 seconds between sets