220721

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

30-second ECHO Bike

5 Deadlifts (empty bar – build across sets)

10 Single Arm Dumbbell Shoulder Press (each)

10-second Handstand Hold

2. Strength Prep

You will go back and forth with deadlift singles between 80-90% and Strict deficit handstand push ups.

For strict deficit HSPU, athletes will be using a deficit that is challenging but doable (4″ for men and 2″ for women). Athletes should not attempt a more difficult version of the HSPU if they can’t efficiently do the preceding version meaning: athletes should be able to do strict dumbbell press before HSPU with their feet on a box, HSPU on a box before kipping HSPU, kipping HSPU before strict HSPU, etc. Athletes should use this time to work on the most difficult version they can consistently complete to establish efficiency.

3. Workout Prep

2 sets:

5/4 Calorie Echo Bike at workout pace

10 Air Squats

Weightlifting

Deadlift

1 Deadlift x 5 sets @80-90% of 1RM

* Rest as needed between sets *

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

Deficit Handstand Push-ups

Strict Deficit Handstand Push-ups

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon

COMP: Metcon (Time)

65/45 Calorie Assault Bike

125 Air Squats
TARGET SCORE

Target time: 13-15 minutes

Time cap: 20 minutes

STIMULUS and GOALS

Stimulus today is moderate to high intensity. Athletes should look at completing bikes in sets that will allow for intensity to be kept up and completing squats in either quick, fast sets or moderately-paced, larger sets.

FIT: Metcon (Time)

55/38 Cal Echo Bike

125 Air Squats
TARGET SCORE

Target time: 13-15 minutes

Time cap: 20 minutes

BURN: Metcon (Time)

45/32 Cal Echo Bike

75 Air Squats