22
May
220523
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…..