Source verification: Archived screen captures from the CrossFit.com message board (Dec 2011) reference this exact sequence as "The Bar Family Special."
Routines from this period favored high repetitions and multiple sets to maximize mechanical tension and metabolic stress. bar family 2011 workout verified
The BAR Family 2011 workout consists of several components, including: The Workout Blueprint Target Muscle Groups Repetitions (Per
This routine is structured as a high-volume circuit. In the original 2011 methodology, athletes would perform these exercises back-to-back with minimal rest between movements, and 3 to 5 minutes of rest between completed rounds. The Workout Blueprint Target Muscle Groups Repetitions (Per Round) Lats, Chest, Triceps, Shoulders, Core 4 to 8 reps Pull-Ups (Dead Hang) Upper Back, Lats, Biceps, Forearms 12 to 15 reps Bar Dips Lower Chest, Triceps, Anterior Deltoids 15 to 20 reps Push-Ups (Floor) Pectorals, Triceps, Core Stability 20 to 25 reps Hanging Knee/Leg Raises Rectus Abdominis, Hip Flexors, Grip 15 to 20 reps Bodyweight Squats Quadriceps, Glutes, Hamstrings Hamstrings Verified by current exercise science:
Verified by current exercise science: