MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up
-into-
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
5 Wall Balls (focus on rolling out the shoulders)
2. Strength Prep
Athletes will perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate). Stress that athletes should still load the hips similar to a regular deadlift and focus on having a strong leg drive. For deficit HSPU, athletes will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4″ for men and 2″ for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.
3. Workout Prep
With Partner
50m Run
5 Synchro Wall Balls
1 Wall Walk (each)
Weightlifting
Deadlift
2 Deficit Deadlifts x 5 sets @70% of 1RM
* Rest as needed between sets *
Perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate)
Focus on active lats and driving the feet through the floor (push!!)
Before ascending, we want athletes to take a solid stomach breath in to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options
Strict Handstand Push-up
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Pike Push-ups
Push-ups
Dumbbell Shoulder Press
The prescribed deficit is 4″ for men and 2″ for women
Metcon
COMP: Metcon (Time)
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
200m Run
20 Wall Balls (20/14)
8 Wall Walks
TARGET SCORE
Target time: 13-15 minutes
Time cap each set: 18 minutes
FIT: Metcon (Time)
200m Run
20 Wall Balls (20/14)
1 Wall Walks
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
TARGET SCORE
Target time: 13-15 minutes
Time cap each set: 18 minutes
BURN: Metcon (Time)
200m Run
20 Wall Balls (20/14)
1 1/2 Wall Walks OR 6 Inch Worms
200m Run
20 Wall Balls (20/14)
2 1/2 Wall Walks OR 12 Inch Worms
200m Run
20 Wall Balls (20/14)
4 1/2 Wall Walks OR 16 Inch Worms
200m Run
20 Wall Balls (20/14)
6 1/2 Wall Walks OR 20 Inch Worms
TARGET SCORE
Target time: 13-15 minutes
Time cap each set: 18 minutes