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CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Squat (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

Sumo Deadlift (build to a heavy 5 in 5 sets)

superset with MB Straight leg Sit-ups 5 x 10-15

Reverse sled drag (light..heavy…no importa – just do work)

use remainder of class for sled work