211011

10
Oct

211011

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Calorie Machine

20 Tibialis Raises

:60 Dead Bug
https://youtu.be/uUcthh4P8Z0

This week will act as a deload bridge as we switch gears into our Gladiator training block!

Weightlifting

Goblet Squat (1 1/4 squats – 3 x 8-10 reps )

rest :60 & perform next two movements like a circuit (giant set)

L-Sit (3 x hold a tuck L-sit for :30)

https://youtu.be/QA_dH6cjbw0

rest :60 & move to RDL’s

DB Contralateral RDL (3 x 8-10/leg (hand supported))

https://youtu.be/po2BnPp1x6I

rest :60 & cycle back to goblets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

10 Calorie Machine

20m Single Arm Farmer Carry R

20m Single Arm Farmer Carry L

10 Prisoner Step-ups 24/20″

:30 Side Plank/side