Workout
22 Min AMRAP
10 Pull ups
15 Gob. Squats (53/35)
20 KB Snatch (10/arm, broken up however)
25 KB Swings
**Looks pretty simple, right? Nothing new here, nothing overly challenging – with the exception of TIME. You’re working for a long TIME here – 22 minutes, to be exact. So buckle up. Don’t go out too fast, don’t go out too slow. Reps should be manageable for every movement based on total number and weight of the kettlebell.
Something I’d like to point out based on the Z-presses we did last week – some people struggled with one side being weaker than the other. Using the 35# KB for example, they could easily press it 5x on the right side, but could only manage it 2-3x on their left side so long as they did a little midline ‘kip’ to get the movement started.
With that said, looking at the weight of the KB for the swings, it should be manageable for EVERYONE at the Rx weight if you’ve been doing CF for awhile now. Not yet at the Rx weight? Make it a goal to get there in 2-3 months. Now looking at that weight and the snatches, this is where it might be a struggle for some because it is too heavy in general, or it a struggle to do on your weaker side, or to do that many reps. If you fall into the latter category, stick with the same weight. Just because it is HARD doesn’t mean that you CAN’T do it. Will it take you longer? Will you have to switch sides frequently. Might you have to scale the reps?? Yes, yes, yes?? That’s okay! The length of the workout is set, do as much as you can in that time.