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190401

31
Mar

190401

CrossFit Barbending – CrossFit

Warm-up

FBB Hip Prep (No Measure)

EMOM x 12

1 – 10 KB hip thrusts

2 – 10 banded lateral monster walks

3 – 8 side plank rotations/side

Sumo Deadlift (2 X 10 @ 60% , 1 x AMRAP)

For this new cycle with regard to the big 3 (sumo DL, Bench, & Squat) you will start @ 60% on all lifts. on the AMRAP sets, if you perform up to 13 reps add 5 lbs next week, up to 15 reps add 10lbs, & 16+ reps add 15 lbs. Cap all AMRAP sets at 20 reps. This loading pattern will continue for the duration of the training cycle. For this movement, only the AMRAP should be touch & go. Every rep of the ramp up sets should be quick singles requiring the athlete to wedge into tension prior to lift-off. Any ?’s ask the staff to clarify.

Weightlifting

Unilateral DB Romanian Deadlift (3 x 12/leg)

superset with 3-6 strict pull-ups

TRX bridge + Hamstring Curl (3 x 10)

superset with 3-6 strict pull-ups

Unilateral Hip Extension (2 x 10/leg)

superset with 3-6 strict pull-ups

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