MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets:
10 PVC Pass Throughs
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
2. Strength Prep
We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.
3. Workout Prep
3 sets: (build in weight)
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
Or
4 Deadlifts
3 Hang Power Snatch
2 Overhead Squat
Weightlifting
Deadlift
5 sets x 2 Deficit Deadlifts @75% of 1RM
* Rest as needed between sets *
Deficit Handstand Push-ups
Strict Deficit Handstand Push-ups
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
Metcon
COMP: Metcon (Time)
Choose your destiny!
Option 1:
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)
OR
Option 2:
63 Deadlifts (75/55)
45 Hang Power Snatch (75/55)
27 Overhead Squats (75/55)
* Target time: 6-7 minutes
* Time cap: 9 minutes
* You will perform one of the two options that allow you to sustain a moderately-high intensity with big sets. Athletes who may lack the mobility and fluidity of the snatch should choose the clean option to sustain the intended stimulus. Bar weight is the same for all 3 movements.
* You get to pick their poison on this lightweight barbell complex. Be aggressive and stay in attack mode all the way to the finish.
FIT: Metcon (Time)
63 Deadlifts (75/55)
45 Hang Power Cleans (75/55)
27 Front Squats (75/55)
OR
63 Deadlifts (65/45)
45 Hang Power Snatch (65/45)
27 Overhead Squats (65/45)
* Target time: 6-7 minutes
* Time cap: 9 minutes
* You will perform one of the two options that allow you to sustain a moderately-high intensity with big sets. Athletes who may lack the mobility and fluidity of the snatch should choose the clean option to sustain the intended stimulus. Bar weight is the same for all 3 movements.
* You get to pick their poison on this lightweight barbell complex. Be aggressive and stay in attack mode all the way to the finish.