220927

26
Sep

220927

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Back Thruster (7 x 1 ascending E4MOM )

https://youtu.be/h-ie7GJJoJA
E4MOM – 1 Back Thruster + 10/8 Cal Echo Bike Sprint; rest & add load in remainder of interval.

Scaling:

Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.

Beginner Option:

Thruster 5-5-3-3-3-1-1 reps + 7/5 Echo Bike Cals