220630
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (5 Rounds for reps)
Five 3-minute rounds of:
10 push presses 155/105
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.
♀ pull-up 25-20-15-10-5 lb
♂ pull-up 35-30-25-20-15 lb
Scaling:
Reduce the weight on both exercises. Choose a weight you can use to complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.
Intermediate Option:
Five 3-minute rounds of:
10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.
♀ push press 85 lb, pull-up 20-15-10-5-5 lb
♂ push press 115 lb, pull-up 25-20-15-10-5 lb
Beginner Option:
Three 3-minute rounds of:
10 push presses
Max-rep assisted pull-ups
Rest 2 minutes between rounds.
♀ barbell-75 lb.
♂ barbell-55 lb.