220721

20
Jul

220721

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

15 deadlifts 135/95

15 hand-release push-ups
Scaling:

A classic combo of deadlifts and pushing. The deadlifts are meant to be light and fast. On the hand-release push-up, descend to the floor in a solid plank, maintain tension, release the hands from the ground, and finally, rise with your chest and hips at the same rate.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

15 deadlifts

15 hand-release push-ups

♀ 75 lb ♂115 lb

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 deadlifts

10 elevated push-ups

♀ 45 lb ♂ 65 lb

Finisher – Trash Your Triceps (Weight)

3 Rounds:

15 BB Skull Crushers 45/35

Rest :10

15 DB Floor Press (Moderate Loading)

Rest :30