220713

12
Jul

220713

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Back Squat (2 x 5, 3 x 3, 5 x 1 ascending every 2:30)

Scaling:

Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes can use this session as an opportunity to drill the movement.

Beginner Option:

Back squat 5-5-3-3-3-3-3-3-3-3 reps

Finisher – KB Swing & Squat Countdown (Time)

10-1 reps of:

Russian KB Swing 53/35

KB Horn Grip Goblet Squat
scale load to something you can handle unbroken – Beginner athletes 8-1 rep scheme – *10 minute cap*