MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
15 Banded Pull Aparts
15 Banded Chest Flys
-into-
8:00 Amrap (3-4 sets)
30-sec ECHO Bike (easy pace)
5 Bench Press (empty – build across sets)
5 seal pose/ down dog transitions
2. Strength
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
3. Workout Prep
2 sets
5/4 Calorie ECHO Bike
4 Dumbbell Bench (add weight after first set)
Weightlifting
Bench Press
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
Metcon
COMP: Metcon (Time)
30-24-18-12-6
Calorie ECHO Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2×50/2×35)
*Repeat from March 16, 2022
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate/moderate-high intensity. You should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burnout.
The bench press should be the area where you catch their breath. If you try to go too fast and not control the tempo on the presses, then the bike effort will plummet.
FIT: Metcon (Time)
24-18-14-10-6
ECHO Bike Calories
Dumbbell Bench Press (2×40/2×25)
Women’s Calories: 20-16-12-8-4
Target time: 10-12 minutes
Time cap: 16 minutes
Stimulus is moderate/moderate-high intensity. You should utilize steady, sustainable effort on the bike and be prepared to perform strategically planned sets on bench to avoid burnout.
The bench press should be the area where you catch their breath. If you try to go too fast and not control the tempo on the presses, then the bike effort will plummet.