CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal machine

2 rounds:

10 Band Pull-a-parts

10 Band Passthroughs

10 Band Push-ups

2 rounds:

10 Cossack Squats

10 Prone Scorpions (face down)

10 Supine Scorpions (face up)

Weightlifting

Floor Press (1 set of 3+ reps at 72.5% NT1RM)

1 set of 3 reps at 60% NT1RM

1 set of 3 reps at 67.5% NT1RM

5 sets of 3 reps at 72.5% NT1RM

1 set of 3+ reps at 72.5% NT1RM

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.

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 (AMRAP – Reps)

10 Minutes:

2 Bell Floor Press 50/35

1 Deadlift @ 1.5/1x BW

4 Bell Floor Press 50/35

2 Deadlifts @ 1.5/1x BW

… continue pattern until time is up.
Perf. – 35/25 & BW/ 3/4 BW