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