220509

8
May

220509

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

https://youtu.be/PgOfwYMkNF8