MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
7:00 AMRAP
3 Shuttle Runs
8 Handstand Shoulder Taps against the wall
3 Bench Press (empty bar-build across sets)
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
3. Workout Prep
2 sets:
1 Shuttle Run
10ft Handstand Walk
Weightlifting
Bench Press
5 sets x 3 Bench Press @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (5 Rounds for time)
5 sets: every 4 minutes
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Target time each set: 1:40-2/00
Time cap each set: 3 minutes
Total workout time cap: 20 minutes
Workout is scored by the time of each set (5 total scores). Stimulus is steady, consistent pacing on each set with the intent to ramp up the pacing on the 5th.
FIT: Metcon (5 Rounds for time)
5 sets:(every 4 minutes)
5 Shuttle Runs
1 Handstand Walk (15ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (15ft) (or 2 Wall Walks)
5 Shuttle Runs
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Target time each set: 1:40-2:00
Time cap each set: 3 minutes
Total workout time cap: 20 minutes
Workout is scored by the time of each set (5 total scores). Stimulus is steady, consistent pacing on each set with the intent to ramp up the pacing on the 5th.
BURN: Metcon (5 Rounds for time)
5 sets:
5 Shuttle Runs
1 Bear Crawl (25ft)
5 Shuttle Runs
1 Bear Crawl (25ft)
5 Shuttle Runs
-rest 1:1 between sets-
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)