221103

2
Nov

221103

CF Barbending – CrossFit

Warm-up

Agile 8 (No Measure)

1- IT band roll

2- glute roll

3- adductor roll

4-rollover into v- sit *10

5- hip circles by 5 R/L

6- mini samson stretch*20

7-frog jumps *10

8- static hip flexor stretch 3*10 sec per leg

Weightlifting

Back Squat (5 x 3 E5MOM)

Every 5 minutes athletes will perform 3 back squats followed by a 300/250m row or .5 mile airbike at a “recovery pace”

Scaling:

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible (80-90%), while newer athletes can use this workout as an opportunity to drill the movement.