MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2 sets:
15 Banded Pull Aparts
15 Banded Face Pulls
-into-
7:00 AMRAP
45-second Row
3 Bench Press (empty bar – build across)
10 Sit Ups
3. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
3 Shoulder to Overhead
3 Toes to Bar
Weightlifting
Bench Press
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (3 Rounds for time)
3 sets
15/12 Calorie Row
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row
-Rest 3:00 between sets-
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
Stimulus for each set is moderate intensity with consistent effort. We have 3 cracks at this, so take it a little light the first set to see how the body reacts. Then, aim to be consistent or slightly faster through the next 2 sets. Grip and upper body endurance will play a large part in your ability to stay moving. Break when needed on both bars to avoid over-resting.
Transitions between movements need to be when you catch their breath quickly to avoid multiple breaks on sets.
FIT: Metcon (3 Rounds for time)
3 sets
12/10 Calorie Row
15 Shoulder to Overhead (75/55)
15 Toes to Bar
15 Shoulder to Overhead (75/55)
12/10 Calorie Row
-Rest 3:00 between sets-
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
Stimulus for each set is moderate intensity with consistent effort. We have 3 cracks at this, so take it a little light the first set to see how the body reacts. Then, aim to be consistent or slightly faster through the next 2 sets. Grip and upper body endurance will play a large part in your ability to stay moving. Break when needed on both bars to avoid over-resting.
Transitions between movements need to be when you catch their breath quickly to avoid multiple breaks on sets.
BURN: Metcon (3 Rounds for time)
3 sets
10/8 Calorie Row
10 Dumbbell Push Press (light)
10 Hanging Knee Raises
10 Dumbbell Push Press (light)
10/8 Calorie Row
-Rest 3:00 between sets-