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:

Diamond Push-up

BW Skull Crusher

Band Pressdown