MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm up + Banded 7’s
-into-
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
2. Strength Prep
Athletes will perform deficit deadlifts on a 2-inch riser (use 15# or 25# plates). You should still load the hips similar to a regular deadlift and focus on having a strong leg drive. For deficit HSPU, you will perform 40% of the volume that they scored on the max strict HSPU test day. The prescribed deficit is 4” for men and 2” for women. Athletes can use any deficit if the prescribed is too difficult. If unable to perform deficit, they should perform regular strict HSPU. If unable to perform strict reps, they should perform kipping reps. If unable to perform kipping reps, athletes should move to a strict double DB press.
3. Workout Prep
2 sets:
10 Air Squats
5/4 Calorie Assault Bike (build in pace)
Weightlifting
Deadlift
5 sets of 2 Deficit Deadlifts @70% of 1RM
Strict Handstand Push-Ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Strict Handstand Push-up
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 (5 Rounds for calories)
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Echo bike
-Rest 2:00 between sets –
Target number of Calories each set: 20/15+
Minimum number of Calories before scaling: 15/12
STIMULUS and GOALS
Stimulus is moderate to moderate high. Athletes will have 5-2:00 min sets with a 2:00 rest between sets. Each round is scored by the number of calories accumulated on the bike
FIT: Metcon (5 Rounds for calories)
5 Sets
2:00 Amrap
25 Air Squats
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
Target number of Calories each set: 20/15+
Minimum number of Calories before scaling: 15/12
STIMULUS and GOALS
Stimulus is moderate to moderate high. Athletes will have 5-2:00 min sets with a 2:00 rest between sets. Each round is scored by the number of calories accumulated on the bike