220916

15
Sep

220916

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

15 Band Pull Aparts
swap push-ups for 10 DB Press light to moderate

https://youtu.be/0wDEO6shVjc

Metcon

Metcon (Time)

For time:

Row 500 meters

20 deficit handstand push-ups 45’s

Row 500 meters

20 strict handstand push-ups

Row 500 meters

20 kipping handstand push-ups
Scaling:

Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.

Intermediate Option:

For time:

Row 500 meters

5 deficit handstand push-ups 45’s

Row 500 meters

10 strict handstand push-ups

Row 500 meters

15 kipping handstand push-ups

Beginner Option:

For time:

Row 500 meters

15 dumbbell push-ups

Row 500 meters

15 dumbbell shoulder presses*

Row 500 meters

15 dumbbell push presses

*Select a challenging load for around 10 reps. Aim to complete the press in 2 sets & the push press in 1-2 sets.