MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
**2. Strength Prep**
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.
**3. Workout Prep**
1 set
10′ Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10′ Handstand Walk
Weightlifting
Deadlift
5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Time cap: 15 minutes
SINGLE DB, Try to use 25ft sections before switching arms.
SINGLE DB on Box step ups as well.
Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
Time cap: 15 minutes
FIT: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Time cap: 15 minutes
BURN: Metcon (Time)
200′ Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step-up (35/25)(20/16)
35 Kipping Handstand Push Ups or 50 piked/box HSPU
200′ Bear Crawl
Time Cap: 15 minutes
Accessory Work
Pistols
Today is a GREAT day to work on your pistols. Use a box, the rig, a wall ball, etc to focus on hitting depth.
THINK OF PISTOLS AS DB WORK FOR YOUR LEGS…odds are, one of your legs is stronger…work on your weaknesses!