211101

31
Oct

211101

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Cyclist Front Squat (31X0; ; 8-10reps; rest 60sec x 3 Sets)

https://youtu.be/wND9m_rhcQ8
ROM prioritized over load….lose the egos

superset with

Chainsaw Row (20X2; 8-10/arm; rest 60sec x 3 Sets)

https://youtu.be/U7TbSpouN8w

Metcon

Metcon (3 Rounds for reps)

5min AMRAP

2-4-6-8-10-12…keep adding 2 reps per round

Alternating KB Gorilla Rows 70/53lbs

*5 Cal Bike/Row between each round

rest 2mins

5min AMRAP

2-4-6-8-10-12…keep adding 2 reps per round

Kipping Toes to Bar

*5 Burpees between each round

rest 2mins

5min AMRAP

2-4-6-8-10-12…keep adding 2 reps per round

Dual KB Hang Squat Cleans 53/35

*5 Cal Row/Bike between each round
switch between row 7 bike RDS 1 & 3 if class size permits

Coaches Notes:

THIS IS THE FIRST WEEK THAT YOU ARE GOING TO SEE A REPETITION OF THE CORE LIFTING SUPERSETS. THIS IS INTENTIONAL. EVERYTHING

ABOUT THESE SETS IS THE SAME EXCEPT THE REST PERIODS HAVE SHORTENED FROM 75 TO 60 SECONDS. KEEP UP WITH THE SHORTER

BREAKS AND AIM TO HIT THE SAME LOADS AS 2 WEEKS AGO OR SLIGHTLY HIGHER. THIS WILL BE THE CASE FOR THE NEXT 2 WEEKS.