220411

10
Apr

220411

CF Barbending – CrossFit

Warm-up

Bodyweight Upper Flow (No Measure)

2-3 Rounds:

8 Yoga Push-ups

8 Prone Snow Angels

8 Scapular Pull-ups

8 Side Plank Rotations/side

Weightlifting

Shoulder Press (3 x 5 @ 70-80%, rest :10 then 1-3 reps x 2)

This strength cycle will feature rest pause sets. Perform an initial set of 5 reps between 70-80%, rack the bar & rest :10. Immediately perform a secondary set of 1-3 reps. Rack the bar & rest for a second :10 period, then perform a third set of 1-3. THOSE 3 SETS = 1 SET. You will do this 3 times. Allow for ample recovery.

Beginner athletes – 5 x 5 ascending

Dips (3 x 15 unweighted or 3 x max weighted)

Dumbbell Skullcrushers (3 x 15)

https://youtu.be/rIvTWKxQQOk
superset with Plate Loaded Turkish Sit-ups 3 x 15

https://youtu.be/A7sXEmRwTQQ