MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
8:00 AMRAP
10 Deadbugs
5 Deadlifts (building)
3 Shuttle Runs
10 Alternating V-Ups
5 Pike Push Ups
2. Workout Prep
2 sets:
3 GHDs
3 Deadlifts (build in weight)
1x50ft Shuttle Run
Gymnastics
Handstand Push-ups
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
COMP: 6 to 10 Kipping HSPU on a flat or deficit surface
FIT: 3-5 Kipping Handstand Push-Ups with 1 Abmat
BURN: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).
Metcon
COMP: Metcon (Time)
5 Rounds
15 GHD Sit Ups
10 Deadlifts (225/155)
5x50ft Shuttle Runs
– Each shuttle run rep is 25 feet down + 25 feet back –
* Target time: 9-11 minutes
* Time cap: 15 minutes
* Stimulus is moderate, sustainable intensity across the entire workout. Deadlift weight should allow for sets of 10, but athletes should break reps up in a fashion that doesn’t force them into excessive rest on shuttles or GHD’s. Core fatigue will build across rounds. Athletes need to focus on breathing and not over-pacing off the start
FIT: Metcon (Time)
5 Rounds
10 V-Ups
10 Deadlifts (185/125)
5x50ft Shuttle Runs
* Target time: 9-11 minutes
* Time cap: 15 minutes
* Stimulus is moderate, sustainable intensity across the entire workout. Deadlift weight should allow for sets of 10, but athletes should break reps up in a fashion that doesn’t force them into excessive rest on shuttles or GHD’s. Core fatigue will build across rounds. Athletes need to focus on breathing and not over-pacing off the start
BURN: Metcon (Time)
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs