220125

CF Barbending – CrossFit

Warm-up

Bodyweight Upper Flow (No Measure)

2-3 Rounds:

8 Yoga Push-ups

8 Prone Snow Angels

8 Scapular Pull-ups

8 Side Plank Rotations/side

Weightlifting

Bench Press (20 minutes to build to a heavy single)

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

Dumbbell Incline Bench Press (2 x 15 @ 2111)

superset with

DB 3-pt. row (2 x 10 @ 20X2)

Dumbbell Tate Press (2 x 10)

https://youtu.be/Ih5J5cAd-Ww
superset with

DB Pullover (2 x 10 @ 30X0)

https://youtu.be/k0FwhvmLc3Q
Giant set with Dead Bugs – 2 x 15-20