MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Box Step Ups (total)
10 Ring Rows
2. Strength Prep
We will be working back and forth between Bench Press and Box Jumps.
3. Workout Prep
2 sets:
5 Ring Row
3 Bench Press (build in weight)
4 Dumbbell Box Steps
Weightlifting
Bench Press
5 sets x 1 Bench Press @80-90% of 1RM
Max Height Box Jump (Distance)
Max Height Box Jump
5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep
Metcon
()
COMP: Metcon (AMRAP – Reps)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (50s/35s)
*Max Single Dumbbell Box Step Ups (50/35) (24/20)
-rest 2:00 between sets-
* Target number of reps each set: 25+ steps
* Minimum number of reps before scaling: 16 steps
# STIMULUS and GOALS
* Stimulus is a moderate, strategic effort on the bench to avoid burning out and to maximize the amount of time on the step ups. Athletes should be able to move through the ring rows and bench within a 60-90 second period.
* Make sure you understand how to transition the dumbbells on the bench press comfortably. Practice with lightweight and use the bent-over row option if limited on rings.
FIT: Metcon (AMRAP – Reps)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (35s/25s)
Max Single Dumbbell Box Step Ups (35/25) (24/20)
-rest 2:00 between sets-
* Target number of reps each set: 25+ steps
* Minimum number of reps before scaling: 16 steps
# STIMULUS and GOALS
* Stimulus is a moderate, strategic effort on the bench to avoid burning out and to maximize the amount of time on the step ups. Athletes should be able to move through the ring rows and bench within a 60-90 second period.
* Make sure you understand how to transition the dumbbells on the bench press comfortably. Practice with lightweight and use the bent-over row option if limited on rings.