220414

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Cluster + Push Press + Push Jerk + Split Jerk (7 x 1 across AHAP)

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Scaling:

Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

Finisher – Trash Your Triceps (Weight)

3 Rounds:

15 BB Skull Crushers 45/35

Rest :10

15 DB Floor Press (Moderate Loading)

Rest :30