220609

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

-into-

3 sets:

20-second Row

10 Single Arm Shoulder Press (each)

5 Deadlifts (empty bar – build across sets)

2. Strength Prep

Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU.

Warm up on handstands between the deadlift sets. Ensure athletes don’t wear themselves out, have them go for it when they feel comfortable and ready. The rest will be between the two movements.

The goal is to reach a heavy single in 5-6 working sets.

3. Workout Prep

2 sets:

100m Row (at workout pace)

1 Sandbag Clean (build in weight)

Weightlifting

Deadlift

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Try to reach a heavy single within 5-6 working sets (not counting warm-up).

Focus on active lats and driving the feet through the floor (push!!)

Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.

Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.

During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.

Athletes may drop the bar from the top once the rep is completed.

Handstand Push-ups

Handstand Push-ups (Strict): Max Reps

Scaling Options

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Metcon

COMP: Metcon (Time)

3 sets: (each/1:1)

15/12 Calorie Row

4 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)

12/10 Calorie Row

3 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)

9/8 Calorie Row

2 Sandbag Cleans (150/100) (Or 155/105 Power Snatch)
Target time each set: 3-3:45 minutes

Time cap each set: 4 minutes

Stimulus is moderate-high intensity across rounds. Athletes will go back and forth with a partner, one resting while the other completes a full round. Athletes should push the pace on rounds but not so much that they have to rest excessively when going to the sandbag.

The rest will be pretty lengthy, so test the first round out, and then they should steadily increase for the next 2.

FIT: Metcon (Time)

3 rounds:

15/12 Calorie Row

4 Sandbag Cleans (100/70) (Or 135/95 Power Snatch)

12/10 Calorie Row

3 Sandbag Cleans 100/70) (Or 135/95 Power Snatch)

9/8 Calorie Row

2 Sandbag Cleans 100/70) (Or 135/95 Power Snatch)
Target time each set: 3-3:45 minutes

Time cap each set: 4 minutes