MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30 sec Row (easy pace)
30 sec Run (easy pace)
5 Dumbbell Shoulder Press (each side – light weight)
5 Deadlifts (empty bar)
2. Strength Prep
Athletes will be working back and forth on deadlift and strict handstand push-ups. Athletes will perform deficit deadlifts on a 2″ deficit (either a 25# plate or a red competition plate).
If athletes cannot perform strict HSPU, have them perform kipping HSPU, or double DB strict press for 5 sets of 5-8 quality reps.
3. Workout Prep
2 sets:
5 Synchro Dumbbell Shoulder to Overhead (build in weight)
5/4 Calorie Row (build in pace)
50m Run (build in pace)
Weightlifting
Deadlift
2 Deficit Deadlifts x 5 sets @75% of 1RM
* Rest as needed between sets *
2 inch deficit
Strict Handstand Push-Ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
200m Run
15/12 Calorie Row (or Ski Erg)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
STIMULUS and GOALS
The stimulus is moderate intensity
FIT: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left) (35/25)
15 Single Arm Dumbbell Shoulder to Overhead (right) (35/25)
150m Run
12/10 Calorie Row
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
STIMULUS and GOALS
The stimulus is moderate intensity
BURN: Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
10 Single Arm Dumbbell Push Press (left) (light)
10 Single Arm Dumbbell Push Press (right) (light)
125m Run
10/9 Calorie Row
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
STIMULUS and GOALS
The stimulus is moderate intensity