CF Barbending – CrossFit Warm-up 2 sets: 10 alternating spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 2 sets: : 40 KB swings to eye level – Rest :20. :40 burpees – Rest :20. () Metcon Metcon (Time) For time: 21-15-9: Sumo deadlift high pulls (75/115 lb) Toes-to-barsINTERMEDIATE For...Read More

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 1 set: 20 jumping jacks 10 alternating spiderman stretches 20 jumping jacks 10 alternating reverse lunges 20 jumping jacks 1 set: 10 wall-ball front squats 10 push-ups to down dog 1 set: 10 wall-ball push presses 10 up-downs 1 set: 10 wall-ball shots 10 bar-facing burpees () Metcon Metcon (AMRAP...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: :30 jumping jacks 10 DB RDLs 10 DB goblet squats 5 single-arm DB shoulder presses/arm 1 set: :30 up-downs 10 DB bent-over rows 5 single-arm DB thrusters/arm 5 DB windmills/arm 1 set: :30 burpees 5 DB complexes/arm – 1 complex = 1 single-arm DB power clean + single-arm...Read More

CF Barbending – CrossFit Warm-up 1 set: :30 jumping jacks 10 DB RDLs 10 DB goblet squats 5 single-arm DB shoulder presses/arm 1 set: :30 up-downs 10 DB bent-over rows 5 single-arm DB thrusters/arm 5 DB windmills/arm 1 set: :30 burpees 5 DB complexes/arm – 1 complex = 1 single-arm DB power clean + single-arm...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

CF Barbending – CrossFit Warm-up 1 set: :30 row (easy pace) 10 alternating scorpion stretches :30 plank hip taps (same side) 1 set: :30 row (moderate pace) 10 knee push-ups :30 active bar hang 1 set: :30 row (fast pace) 10 single-arm DB shoulder presses/arm 10 scap pull-ups 1 set: :30 row (sprint pace) :30...Read More

CF Barbending – CrossFit Warm-up 1 sets: 5 inchworms + 1 push-up/rep :15 Samson stretch/leg 10 hollow rocks :30 single-unders (slow) 10 walking lunges + 10 air squats (slow) 1 sets: 5 burpees (slow) :15 Samson stretch/leg 10 tuck-ups :30 single-unders (moderate) 10 walking lunges + 10 air squats (moderate) 1 sets: 5 burpees (fast)...Read More