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