21
Apr
220422
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