221018

17
Oct

221018

CF Barbending – CrossFit

Warm-up

Crazy 8’s (No Measure)

3 Rounds:

8 Banded Face Pulls

8 Banded Straight Arm Pulldowns

8 Banded Pull Aparts

8 Calorie Machine

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 minutes of:

.8-m bike/500m Row

3 weighted pull-ups, ♀35 lb/♂45 lb

5 strict pull-ups

7 kipping pull-ups
Scaling:

The biking in this longer AMRAP will not interfere with your ability to pull, so ride hard(the rower will make this complex more difficult). The pull-up complex should be completed unbroken for the first several rounds, so reduce the loading and reps if that is not feasible. For the weighted pull-ups, use a dumbbell between your ankles that you can jettison while staying on the bar for the remaining reps.

Intermediate Option:

Complete as many rounds as possible in 30 minutes of:

.8-m bike/500m Row

2 weighted pull-ups, ♀10 lb/♂20 lb

3 strict pull-ups

5 kipping pull-ups

Beginner Option:

Complete as many rounds as possible in 30 minutes of:

.8-m bike/500m Row

10 banded or jumping pull-ups