220131

31
Jan

220131

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

21-15-9 reps for time of:

Deadlifts 275/185

Strict ring dips
Scaling:

Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics. Time domain is 6-8 minutes.

Intermediate Option:

21-15-9 reps for time of:

Deadlifts

15-12-9

Strict ring dips or Matador Dips

♀ 165 lb. ♂ 245 lb.

Beginner Option:

21-15-9 reps for time of:

Deadlifts

Banded push-ups

♀ 65 lb. ♂ 95 lb.

https://youtu.be/EznLCDBAPIU

Finisher – Bi’s/Tri’s/Core (Weight)

EMOM x 5:

6 DB Hammer Curls

6 DB Close Grip Push-ups

6 DB Crush Grip Hollow Rocks