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!