MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
8:00 AMRAP
5 Scap Pull Ups
5 Scap Push Ups
5 Bench Press (empty bar – build across sets)
5 Russian Kettlebell Swings (light)
2. Strength Prep
5 Bench Press x 5 sets @70%
3. Workout Prep
2 sets:
4 Kettlebell Swings (build in weight)
4 Push Ups
Weightlifting
Bench Press
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
COMP: Metcon (Time)
3 Rounds
30 Kettlebell Swings (53/35)
30 Push Ups
Target time: 6-8 minutes
Time cap: 10 minutes
Stimulus is moderate intensity, and efforts should be adjusted as fatigue increases on Kettlebell swings and push-ups. Ideally, we want to keep rounds and sets consistent. You should be wary of potential burnout on push-ups.
Simple, just keep moving. Keep the rest short and be smart about breaking up the swings/push ups.
FIT: Metcon (Time)
3 rounds
30 Kettlebell Swings (35/25)
30 Push Ups
Target time: 6-8 minutes
Time cap: 10 minutes
Stimulus is moderate intensity, and efforts should be adjusted as fatigue increases on Kettlebell swings and push-ups. Ideally, we want to keep rounds and sets consistent. You should be wary of potential burnout on push-ups.
Simple, just keep moving. Keep the rest short and be smart about breaking up the swings/push ups.