MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

-into-

6 min AMRAP

30-second Bike Erg (easy pace)

5 Deadlifts (empty bar – build across sets)

10 Single Arm Dumbbell Shoulder Press (each)

2. Strength Prep

Athletes will have 10-12 minutes to build up in weight on deadlifts to a heavy single. Athletes will then attempt a max rep set on strict HSPU. The goal is to reach a heavy single in 5-6 working sets.

3. Workout Prep

1 set:

15 second Bike Er (workout pace)

5 GHD’s

20ft Farmer Carry

Weightlifting

Deadlift

Deadlift

– Heavy Single (10-12 minutes)

Try to reach a heavy single within 5-6 working sets (not counting warm-up).

Focus on active lats and driving the feet through the floor (push!!)

Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.

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.

Strict Handstand Push-Ups

Scaling Options

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Metcon

COMP: Metcon (Time)

5 sets

200m Run

15 GHD’s

100ft KB Farmer Carry (70s/53s)
Target time – Sub 15 Minutes

TIME CAP – 20 Minutes

STIMULUS and GOALS

The stimulus is steady pacing across all rounds with the goal of hitting the same time or slightly faster for each round. Athletes will work moderately fast to complete sets while trying to keep a consistent pace .

FIT: Metcon (Time)

5 sets

200m Run

15 V-Ups

100ft Farmer Carry (53s/35s)
Target time – Sub 15 Minutes

TIME CAP – 20 Minutes

STIMULUS and GOALS

The stimulus is steady pacing across all rounds with the goal of hitting the same time or slightly faster for each round. Athletes will work moderately fast to complete sets while trying to keep a consistent pace

BURN: Metcon (Time)

5 sets

150m Run

15 AbMat Sit ups

100ft Farmer Carry (challenging but not to the point you have to set it down every 25ft…maybe every 50)
Target time – Sub 15 Minutes

TIME CAP – 20 Minutes

STIMULUS and GOALS

The stimulus is steady pacing across all rounds with the goal of hitting the same time or slightly faster for each round. Athletes will work moderately fast to complete sets while trying to keep a consistent pace