CF Barbending – CrossFit


Warm-up (No Measure)

20 cal machine

2 rounds:

10 PVC Passthroughs

10 Push-ups

10 Band Pull Aparts

10 PVC Around the Worlds

2 rounds:

30 sec Pec Stretch Right

30 sec Pec Stretch Left

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

For the next 16 weeks, the strength portion will be based on The Juggernaut Method 2.0 by Chad Wesley Smith. This program will focus on 4 main lifts: floor press (Mon), back squat (Tue), shoulder press (Thurs) and deadlift (Fri). On Saturday we will focus on Snatch and Clean & Jerk. The specific program we will follow is the Inverted Juggernaut Method. It utilizes the same percentage schemes as The Juggernaut Method, but inverts the sets and reps from 5 sets of 10 to 10 sets of 5 (for example), to keep the quality of repetitions and speed of movement high. This program has 4 waves (10’s, 8’s, 5’s and 3’s). Each wave represents a 4-week training block. Each wave has 4 phases: week 1 is the accumulation phase, week 2 is the intensification phase, week 3 is the realization phase (with AMRAP test), and then week 4 is a deload. The number of reps completed in the AMRAP portion of week 3 wi­­­ll determine your new T1RM for the next wave. T1RM stands for Training 1 Rep Max and will start at 90% of your true (or estimated) 1 Rep Max.

For help calculating percentages, download the Inverted Juggernaut Method Calculator link below to plug & play. Please print your numbers and keep them in your gym bag. THE STAFF WILL NOT BE RESPONSIBLE FOR CALCULATING YOUR LOADING!



Floor Press (9 sets of 5 reps at 60% T1RM , 1 set of 5+ reps )

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.


Metcon (Calories)

5 rounds for max calories:

2 min:

16 Dumbbell Power Snatch 50/35

32 Double Unders

Max calorie machine in remaining time

1 min Rest
Perf. – 40/25

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