221014

13
Oct

221014

CF Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m/bike .4 miles

15 sit-ups

15 prisoner supermans

10 strict pull-ups

10 pushups

10 reverse lunges

10 Band pass-thrus

10 band pull aparts

Metcon

Metcon (5 Rounds for distance)

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible
Scaling:

Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:

On the Concept2 rower:

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:45/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:40/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:

On the C2 rower:

Pull a sub-1:55/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:05/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible

Finisher – Push Pull Iso-Dynamics (No Measure)

Inverted Row Hold

Inverted Rows

Front Leaning Rest Hold

Spiderman Push-ups

RD 1 – :30 each set

RD 2 – :20 each set

RD 3 – :10 each set
Scale Push-ups to an incline or inclined Ring Push-up