220630

29
Jun

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.