CF Barbending – CrossFit


Open mobility (No Measure)

10 min of coaches choice
Bring up your lagging muscles with giant sets that target agonist muscle groups. As a reminder, giant sets are where you do three exercises in a row for the same muscle using minimal rest between the movements.

But let’s add a twist by using the 6-12-25 format. Here’s how it looks:

First Exercise – Mechanical Tension: Use a heavier weight for 6 reps for submaximal strength.

Second Exercise – Muscle Damage: Use a moderate weight for 12 reps for hypertrophy.

Third Exercise – Metabolic Stress: Use a lighter weight for 25 reps for strength-endurance.

The late Charles Poliquin recommended taking these sets to near failure, but I’m a firm believer in keeping 2-3 reps in reserve (RIR) as research has shown that 2-3 reps in the tank is all that’s needed to induce muscular hypertrophy. It’s also far more sustainable.


Shoulder Press (build to a 8RM in 4 sets)

Chin-up (3 x 6; rest :10 then superset with)

scale down to seated chins or up to weighted chins

horizontal pull-up (3 x 12; rest :10 then giant set with)

giant set with banded bicep curls 3 x 25

*rest 3 minutes & begin again with chins*

Metcon (Time)


Weighted Hanging Knee Raises

*30 Double unders after each set*

Select a MB load that you can complete all RDS unbroken; scale singles to 50/RD