CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

20 Jumping Jacks

10 Push-ups

10 Band Face Pulls

2 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Pike Stretch

30 sec Straddle Stretch

Weightlifting

Floor Press (1 x max @ 67.5%)

1 set of 5 reps at 55% T1RM

1 set of 5 reps at 62.5% T1RM

7 sets of 3 reps at 67.5% T1RM

1 set of 3+ reps at 67.5% T1RM

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

Metcon

Metcon (Time)

3 rounds:

21 Pull-ups

15 Deadlifts 135/95

9 Push Jerks 135/95
kipping permitted

Perf. – 30 Ring Rows & 95/65