25
Jan
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