MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
5 Deadbugs
10 Kettlebell Curls + Shoulder Press (each)
3 Deadlifts (empty bar – build across sets)
2. Strength Prep
Athletes will be working back and forth on dead-stop deadlifts and strict deficit handstand push-ups. For deadlifts, athletes should completely reset in-between each rep before lifting the barbell again. These deadlifts teach athletes how to properly engage and build tension for this movement.
For deficit HSPU, athletes will perform 45-55% of the volume they scored on the maximum 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 a partner –
2 sets:
20 second Bike (each/workout pace)
5 Synchro Push Ups
5 Synchro Air Squats
2 Synchro Burpee to Plate
10ft Sandbag Carry (work up in weight)
Weightlifting
Deadlift
3 Dead Stop Deadlifts x 5 sets @70% of 1RM
* Rest as needed between sets *
Lower the barbell down after each rep – reset, NO TOUCH AND GO.
Deficit Handstand Push-ups
Strict Deficit Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
The prescribed deficit is 4″ for men and 2″ for women.
Metcon
COMP: Metcon (Time)
20/16 Calorie Echo Bike
-into-
2 rounds:
30 Push ups
100 ft Sandbag Front Hold Carry (150/100)
30 Air Squats
100 ft Sandbag Front Hold Carry (150/100)
15 Burpees to Plate
100 ft Sandbag Front Hold Carry (150/100)
-into-
20/16 Calorie Echo Bike
Target time: 14-16 minutes
Time cap: 20 minutes
FIT: Metcon (Time)
18/14 Calorie Echo Bike
into
2 rounds:
25 Push-ups
100 ft Sandbag Front Hold Carry (100/70)
25 Air Squats
100 ft Sandbag Front Hold Carry (100/70)
10 Burpees to Plate
100 ft Sandbag Front Hold Carry (100/70)
into
18/14 Calorie Echo Bike
Target time: 14-16 minutes
Time cap: 20 minutes
There is a 50# sandbag for a scale if needed.
BURN: Metcon (Time)
16/12 Calorie Echo Bike
into
2 rounds:
20 Push-ups
100 ft Double KB Farmers Carry (53s/35s)
20 Air Squats
100 ft Double KB Farmers Carry (53s/35s)
10 Burpees to Plate
100 ft Double KB Farmers Carry (53s/35s)
into
16/12 Calorie Echo Bike
Target time: 14-16 minutes
Time cap: 20 minutes