CF Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Hang Power Clean + Push Press (4 reps EMOM x 10 @ 50-60% of your 1 RM Push Press)
This hypertrophy program will consist of an 18 minute EMOM with continuous flow from movement to movement. Only the order & emphasis will change throughout the week.
All 3 movements should be primed & prepped prior to starting the workout.
For example, when you finish your 10th set of HPC + PP, you will begin the DB walking lunges at the top of the next minute (11).
**Important Note** Do not change loading from day to day. This is a density based cycle where loading will remain constant for 3 weeks, while the reps will increase by 1 per minute to 5 reps week 2 & 6 reps week 3.**
DB Suitcase Walking Lunge (4 Reps/Leg EMOM x 5)
select a challenging load
Barbell Romanian Deadlift + Bent Row (4 reps EMOM x 3)
Finisher – Triceps Fire Countdown (Time)
10-8-6-4-2 reps of:
BW Skull Crusher