221013

12
Oct

221013

CF Barbending – CrossFit

Warm-up

The Greatest Squat Warm-up Ever (No Measure)

https://youtu.be/pCEpcIo-O4I
https://youtu.be/uYumuL_G_V0

Weightlifting

Front Squat (5 x 5 E5MOM)

Every 5 minutes athletes will complete 5 squats immediately followed by 25 DU/:30 Dub practice & a 200m run at a “recovery pace”

Scaling:

Ideally, each set will be as heavy as possible for 5 reps(75-80% as a reference), but newer athletes should start light and slowly add weight as they are comfortable.

Finisher – Leg Matrix (Time)

24 Air Squats

24 Lunges

24 Jump Squats

24 Jump Lunges

RX+ – add a vest