220820

19
Aug

220820

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Scaling

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Women: 14-inch box, 8-kg KB, 25-lb. push press, 10-lb. ball

Beginner Option

For time:

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 walking-lunge steps

30 hanging leg raises

30 push presses

30 back extensions

30 wall-ball shots

30 burpees

30 single-unders

Men: 14-inch box, 8-kg KB, 25-lb. push press, 10-lb. ball

Women: 12-inch box, 6-kg KB, 15-lb. push press, 6-lb. ball