MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20 sec tempo rise)
8 Pike Push-ups
2. Strength Prep
Athletes will perform dead stop deadlifts. This means that athletes will lower the bar to the floor and release/regain tension between each rep vs. the normal touch-and-go style for deadlifts. Athletes should focus on building tension in the lats/upper back and driving the feet through the floor with each reps to recruit leg drive. For strict handstand pushups, athletes will perform 50-60% of the reps they establish in the max rep set during test week. Modify this movement to kipping HSPU or strict dumbbell press.
3. Workout Prep
2 sets:
50m Run
2 Bar Facing Burpees
2 Power Cleans (build in weight)
Weightlifting
Deadlift
Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *
Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift.
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.
Handstand Push-ups
Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken
-Record your total reps-
Metcon
COMP: Metcon (Time)
800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run
Target time: 14-16 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Athletes have a “Buy In”/”Buy Out” of an 800m run. Pacing on the run should be steady throughout, and pacing on the 10 rounds should allow for similar timing from the first to the last. Going too hard on the run or burpees will result in a difficult time with the heavier barbell.
Move with a purpose through the 10 rounds and don’t look back. You can push harder than you think.
FIT: Metcon (Time)
800m Run
into
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (155/105)
into
800m Run
Target time: 14-16 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Athletes have a “Buy In”/”Buy Out” of an 800m run. Pacing on the run should be steady throughout, and pacing on the 10 rounds should allow for similar timing from the first to the last. Going too hard on the run or burpees will result in a difficult time with the heavier barbell.
Move with a purpose through the 10 rounds and don’t look back. You can push harder than you think.
BURN: Metcon (Time)
400m Run
into
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (135/85)
into
400m Run
Target time: 14-16 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity. Athletes have a “Buy In”/”Buy Out” of an 800m run. Pacing on the run should be steady throughout, and pacing on the 10 rounds should allow for similar timing from the first to the last. Going too hard on the run or burpees will result in a difficult time with the heavier barbell.
Move with a purpose through the 10 rounds and don’t look back. You can push harder than you think.