CrossFit Barbending – CrossFit
Warm-up
FBB Rump Pump (No Measure)
3 Rounds:
6 unilateral KB Deads/side
20 butterfly hip bridges
15 sec single arm plank/side
10 lateral step downs/side
Weightlifting
Sumo Deadlift (2 x 7, 1 x AMRAP @ new work weight)
8-10 reps: add 5 lbs next week
11-13 reps: add 10lbs
14+ reps with a cap @ 20 reps: add 15 lbs
*follow this same protocol as last month for Bench & Squat as well*
Kang Squat (3 x 6 across)
super with 4-7 strict pull-ups
Unilateral DB Romanian Deadlift (3 x 8/side)
super with 4-7 strict pull-ups
Isometric Hip Extension + Row (3 x 10)
use appropriate KB loading