MobTown CrossFit – CrossFit
Warm-up
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 Overview
We will be working back and forth between Deadlifts and Strict Handstand Push-ups
3. Workout Prep
3 sets:
10 Double Unders
2 Thrusters (build in weight)
Weightlifting
Deadlift
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
Strict Handstand Push-Ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Push-ups
* Dumbbell Shoulder Press
Metcon
COMP: Metcon (Time)
5 Rounds
50 Double Unders
7 Thrusters (115/80)
* Target time: 5-6 minutes
* Time cap: 10 minutes
* The stimulus for today’s workout is for athletes to come out with a challenging pace. At the same time, they push for consistent, steady round times. This is one of those workouts where athletes must dig deep and try to push through the pain.
* Workouts like this are always hard to gauge with movements that are designed to jack your heart rate up. Move swiftly and use the time between movements stations as rest. Don’t get caught staring at the bar.
FIT: Metcon (Time)
5 Rounds
35 Double Unders or 75 Singles
7 Thrusters (95/65)
* Target time: 5-6 minutes
* Time cap: 10 minutes
* The stimulus for today’s workout is for athletes to come out with a challenging pace. At the same time, they push for consistent, steady round times. This is one of those workouts where athletes must dig deep and try to push through the pain.
* Workouts like this are always hard to gauge with movements that are designed to jack your heart rate up. Move swiftly and use the time between movements stations as rest. Don’t get caught staring at the bar.