MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
6:00 Amrap
30-sec row (easy)
20-sec row (mod)
10-sec row (high)
5 DB Squat Cleans (lightweight – build across)
5 Bench Press (empty bar – build across sets)
2. Strength Prep
Athletes will be benching at 80% for 5 x 3.
3. Workout Prep
2 rounds
5/4 Calorie Ski or Row
4 Push Ups
Weightlifting
Bench Press
3 Bench Press x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (2 Rounds for time)
2 sets
27-21-15 (21-16-12 for women)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
Target time per set: 5-6 mins
Time cap each set: 7 mins
Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, and triceps, so you should maintain steady pacing on the ski or row and keep small quick sets on the pushups to avoid burnout.
Get ready to feel the burn!!
FIT: Metcon (No Measure)
2 sets
24-18-12 (18-14-10 for women – ski or row only)
Calorie Ski Erg or Calorie Row
Push-Ups
-Rest 5:00 between sets.-
Target time per set: 5-6 mins
Time cap each set: 7 mins
Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, and triceps, so you should maintain steady pacing on the ski or row and keep small quick sets on the pushups to avoid burnout.
Get ready to feel the burn!!