220516

15
May

220516

CF Barbending – CrossFit

Warm-up

KB Warm-up Complex (No Measure)

8 Minutes:

8 Double KB Rows

6 Double KB Hang Cleans

4 Double KB Thrusters

Rest :30

*Select a moderate load that allows you to complete the entire complex without breaking it up*

Weightlifting

Close Grip Floor 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

Push Press (3 x 6-8)

take a warm-up set or two here until you hit a load that takes you near failure within the 6-8 rep range.

Superset with……..

ring pull-ups (3 x max)

scale to seated leg assisted variations

Barbell Curl 21’s (3 x 7 bottom 1/2 ROM, 7 full, 7 top 1/2 ROM)

superset with…..

KB 1/2 Kneeling Windmill (3 x 8-10/arm)

https://youtu.be/ZAhnYIFtI_Y