CF Barbending – CrossFit Warm-up DYNAMIC WARM-UP | 6:00 2 sets: :30 single-unders 10 single-arm DB deadlifts, right 10 single-arm DB deadlifts, left 10 single-arm shoulder presses, right 10 single-arm shoulder presses, left () () Metcon Metcon (Time) For time: 30 alternating DB power snatches (35/50 lb) 10 wall walks 30 alternating DB power snatches...Read More
CF Barbending – CrossFit Warm-up 3 sets: :30 air squats :30 up-downs :30 rest 3 sets: :30 bottom of squat hold :30 burpees () Weightlifting Back Squat (For load: 5-5-5-5-10: Back squats – Increase loading on each set as you build to a 10-rep max.) INTERMEDIATE Same as RX’d BEGINNER Same as RX’d Stretching 1...Read More
CF Barbending – CrossFit Warm-up JOG | 1 set: 400-m run PVC SWITCH WARM-UP GAME | Athletes stand in a circle, and each athlete holds a PVC upright. Coach calls “left” or right,” and athletes rotate to the next PVC. Object: ensure the PVCs do not fall as the athletes rotate. The group must do...Read More
CF Barbending – CrossFit Warm-up 1 set: 100-m jog AMRAP 4: 3 burpees 5 sit-ups 7 unweighted good mornings 1 set: 100-m run Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28...Read More