220201

1
Feb

220201

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans 20/14

60 double-unders
Scaling:

Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don’t stall on the rope.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans

30 double-unders

♀ 10-lb. ball ♂ 14-lb. ball

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 medicine-ball cleans

60 single-unders

Finisher – Goblet Squat Rack Run (3 Rounds for weight)

Select the heaviest DB/KB you know you can get for 10 reps. Complete a 10 rep set, drop the weight 10 lbs and immediately complete a max rep set. Drop the weight 10 lbs once more & immediately complete a third set to failure.