MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
10-sec handstand hold
10 Banded Good Mornings
5 Double Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press
**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk. Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until push jerk is completed. Use clean grip on the deadlifts and remember to pause at the top of the last rep, then descend into the hang power position.
**3. Workout Prep**
2 sets
3 Handstand Push-Ups
3 Deadlifts (add weight after set 1)
Clean Deadlift + Hang Power Clean + Push Jerk
5 sets of 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
Working up to a heavy UNBROKEN set
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until push jerk is completed.
Metcon
COMP: Metcon (Time)
21-15-9
Deadlifts (225/155)
Handstand Pushups
Target time: 3-4:40
Time cap: 7 minutes
Stimulus for workout is moderate-high intensity pacing with special consideration of the increased shoulder fatigue from the pulling and pushing.
FIT: Metcon (Time)
21-15-9
Deadlifts (155/105)
15-12-9
Handstand Pushups
Target time: 3-4:40
Time cap: 7 minutes
Stimulus for workout is moderate-high intensity pacing with special consideration of the increased shoulder fatigue from the pulling and pushing.
Scale your HSPUs to a kick up and negative down to an abmat or use a box
Accessory Work
Strict Pull-Ups
8 sets of 6
Add weight if too easy. Try to decrease the amount of band assistance if possible.
Body Row on Racked Barbell
4 sets of 10
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a straight line with the body from the heel to the shoulder. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping”. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.