24
Apr
220425
CF Barbending – CrossFit
Warm-up
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
15 Band Pull Aparts
Weightlifting
Bench 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
Dumbbell Incline Bench Press (3 x 12)
raise bench with 1-2 45’s
*superset with…….
Pull-ups (3 x max strict)
scale to ring row 3 x 5 at lowest angle possible with perfect form
DB French Press (3 x 12-15)
https://youtu.be/GFdbiVdBdCg
superset with rower pike ups 3 x 10-15