221021

20
Oct

221021

CF Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
https://youtu.be/1X-MLCHNwEU

Weightlifting

Overhead Squat (5 x 3 ascending or across E4MOM)

Every 4 minutes athletes complete 3 OHS + up to 50 unbroken double unders or :60 of dubs practice & 15 banded pull aparts

Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Beginner Option:

5 x 5

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