MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Hinshaw Warm Up (10-12 minutes)
-into-
6:00 AMRAP
:10 Handstand Hold
5 Pike Push Ups
5 Alt. Step Ups (each leg)
50m Jog
2. Workout Prep
1 set:
100m Run (at workout pace)
1 Wall Walk
4 Alternating Single Dumbbell Box Step Up
Gymnastics
Strict Handstand Push-Ups
6 Week Handstand Push-up Strength Cycle
During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!
Week 1: Baseline Test
COMP: 1 set of max strict handstand push-ups
FIT : 1 set of max strict box handstand push-ups (note the box height used)
BURN : 1 set of max push-ups or elevated push-ups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
400m Run
6 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
FIT: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
400m Run
4 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (35/25)(20”/16”)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
BURN: Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
300m Run
6 Inch Worms
12 Single Dumbbell Alternating Box Step Ups (light)(20”/16”)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds