31
Dec
211231
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Shoulder Press (build to a heavy single in 15-20 minutes)
On ME days athletes should adjust as follows
Less than 6 months lifting @ CFBB – work to a 5RM
6 months to 2 years lifting – work to a 3RM
2+ years lifting – find that heavy single
DB Shoulder Press (2 x 15; 2111 tempo seated )
no rest – superset with
DB Shoulder Press (2 x 15; 2111 tempo seated )
no rest – superset with
Bent Over Row (2 x 10, 20X2)
rest :60 – return to DB Press
DB JM Press (2 x 10)
https://youtu.be/t_NzCuifY-A
Superset with Tuck-ups 2 x 15-20
Finisher – Band Press downs 2 x 10 – choke up on band enough to make 10 reps very difficult