MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups
2. Strength Prep
Athletes will be working back and forth between deadlifts and strict handstand push-ups. Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep.
If athletes cannot perform strict HSPUs they should modify to kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs)
3. Workout Prep
3 sets:
50m Run
2 Box Jumps
2 Power Cleans (build across sets)
Weightlifting
Deadlift
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps @ 65%
Set 2: 8 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 1 rep @ 85%
* Rest as needed between sets *
Sets are performed “Touch and Go.”
Strict Handstand Push-Ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Sandbag Clean over Shoulder (150/100)
If raining sub 250m row, but run if possible bc we rowed A LOT yesterday!
The ideal stimulus for this workout is to find moderate pace on the early rounds and hold until the end. A faster pace in the early rounds will decrease effort after the halfway point of the workout.
Athletes should aim for similar round times across the entire amrap. Use the clock and try to hold on.
Every 50m counts as 1 rep for the run (4 reps total)
A fantastic pace for this workout would be 1 round every 2 – 2:15.
FIT: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
200m Run
10 Box Jump Overs (20/16)
4 Sandbag Clean Over Shoulder (100/75)
The ideal stimulus for this workout is to find moderate pace on the early rounds and hold until the end. A faster pace in the early rounds will decrease effort after the halfway point of the workout.
Athletes should aim for similar round times across the entire amrap. Use the clock and try to hold on.
Every 50m counts as 1 rep for the run (4 reps total)
A fantastic pace for this workout would be 1 round every 2 – 2:15.
BURN: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
100m Run
10 Box Step Overs (24/20)
4 Power Cleans (70% of 1RM)
If it raining, sub 125m row.
The ideal stimulus for this workout is to find moderate pace on the early rounds and hold until the end. A faster pace in the early rounds will decrease effort after the halfway point of the workout.
Athletes should aim for similar round times across the entire amrap. Use the clock and try to hold on.
Every 50m counts as 1 rep for the run (4 reps total)
A fantastic pace for this workout would be 1 round every 2 – 2:15.