MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 machine
-into-
3 sets:
5 Kettlebell Swings (eye level)
5 Tempo Goblet Squats (3 second negative)
30 seconds single/double unders
5 Bench Press (empty bar- build across sets)
2. Strength Prep
Athletes will be benching at 67.5% for 10×3. Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor.
3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Goblet Squats (build in weight)
10 Double Unders
Weightlifting
Bench Press
3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Metcon
COMP: Metcon (Time)
5 rounds
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
60 Double Unders
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is steady pacing across all rounds. Athletes should select a weight that will allow for unbroken sets on each movement and should push for consistent sets on double unders.
FIT: Metcon (Time)
5 rounds
12 Kettlebell Swings (35/25)
12 Kettlebell Goblet Squats (35/25)
40 Double Unders
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is steady pacing across all rounds. Athletes should select a weight that will allow for unbroken sets on each movement and should push for consistent sets on double unders.
BURN: Metcon (Time)
5 rounds
12 Kettlebell Swings (35/25)
12 Kettlebell Goblet Squats (35/25)
50 Single Unders
Target time: 8-10 minutes
Time cap: 12 minutes
Stimulus is steady pacing across all rounds. Athletes should select a weight that will allow for unbroken sets on each movement and should push for consistent sets on double unders.