MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s + Hip Halo
-into-
3 sets:
30-second Row
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
10 Roll and Reach
5 Kipping Knee Raises
2. Strength Prep
We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.
3. Workout Prep
1 set:
5 Wall Balls
4 Toes to Bar
5/4 Calorie Row
Weightlifting
Deadlift
5 sets x 1 Deadlift @80-90% of 1RM
Deficit Handstand Push-ups
5 Sets:
50-60% reps of Max Strict Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
Metcon
COMP: Metcon (Time)
50 Wall Balls (20/14)
30 Toes to Bar
50/40 Calorie Row
30 Toes to Bar
50 Wall Balls (20/14)
* Target time: sub 12 minutes
* Time cap: 16 minutes
# STIMULUS and GOALS
* Stimulus is moderate intensity across the entirety of the workout. Athletes should approach this workout in a chipper-style effort. Attempting unbroken sets on wall balls or toes to bar may seem like a good challenge, but it has the potential to lead to burnout in the second half of this workout.
FIT: Metcon (Time)
50 Wall Balls (14/10)
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
50 Wall Balls (14/10)
# STIMULUS and GOALS
* Stimulus is moderate intensity across the entirety of the workout. Athletes should approach this workout in a chipper-style effort. Attempting unbroken sets on wall balls or toes to bar may seem like a good challenge, but it has the potential to lead to burnout in the second half of this workout.
BURN: Metcon (Time)
50 Wall Balls (14/10)
20 Toes Over Hips
40/32 Calorie Row
20 Toes Over Hips
50 Wall Balls (14/10)