CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

7 Jumping Jacks

7 Push-ups

7 Band Pull-aparts

3 rounds:

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

Weightlifting

Floor Press ( 7 x 5 at 65% NT1RM, 1 set of 5+ reps )

ADJUST YOUR TRAINING MAX. This is the most important part of this program. NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 3’s AMRAP – 10) x 2.5] + previous T1RM. Your new training 1 rep max will go up or down based on your week 3 performance. Take the number of reps completed of the week 3 AMRAP subtract 10 (which is the baseline standard) then multiply by 2.5 (which is the amount of weight we want to increase per rep), and then add your previous training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Metcon

Metcon (Time)

21-15-9:

Clusters 95/65

Strict Pull-ups
Perf. – 75/55 & box pull-ups or Ring Rows @ 30-20-10