23
Mar
220324
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (3 Rounds for reps)
Make 3 attempts at each of the following:
Max set of toes-to-bars
Max set of ring dips
Broad jump for distance
broad jump 1 ft = 1 rep
Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dip that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.
Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
2k Row (Time)
Max Effort 2k Row
retest from 3/3 – attempt to shave a few seconds
Beginner:
1K Row