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.
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