13
Apr
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