220515

14
May

220515

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats 50/35

5 chest to bar pull-ups

10 left-arm dumbbell overhead squats

15 toes-to-bars
RX+ – 5 Bar Muscle Ups

https://youtu.be/azumEfnk-GI

Scaling:

Reduce the load on the overhead squat. Review common faults in the squat from Squat Clinic (CrossFit Journal, 2002). If you are unable to perform the overhead squat with sound mechanics, modify the movement to a front squat.

https://journal.crossfit.com/article/squat-clinic-2

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell overhead squats

5 chest to bar pull-ups

10 left-arm dumbbell overhead squats

15 toes-to-bars

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 right-arm dumbbell front squats

5 ring rows + 5 push-ups

10 left-arm dumbbell front squats

15 hanging knee raises

♀ 10-lb DB ♂ 15-lb DB