220111

11
Jan

220111

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

1-rep-max clean, 4-minute time frame

Rest 2 minutes, then,

Max bar muscle-ups in 4 minutes

Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

30 double-unders

8 single-arm dumbbell push presses (left arm) 50/35

8 single-arm dumbbell push presses (right arm)

8 lateral burpees over the dumbbell
https://youtu.be/Mv29tGefiMs

Scaling:

Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full workout as prescribed.

Intermediate Option:

1-rep-max clean, 4-minute time frame

Rest 2 minutes, then,

Max pull-ups in 4 minutes

Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

20 double-unders

6 single-arm dumbbell push presses (left arm)

6 single-arm dumbbell push presses (right arm)

6 burpees

♀ 35 lb. ♂ 50 lb.

Beginner Option:

1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)

Rest 2 minutes, then,

Max ring rows in 4 minutes

Rest 2 minutes, then,

Complete as many repetitions as possible in 8 minutes of:

20 single-unders

5 single-arm dumbbell push presses (left arm)

5 single-arm dumbbell push presses (right arm)

5 burpees

♀ 20 lb. ♂ 35 lb.