CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

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 (1 set of 5+ reps at 70% NT1RM)

5 sets of 5 reps at 70% NT1RM

1 set of 5+ reps at 70% NT1RM

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 NT1RM. Your new training 1 rep max will go up or down based on your week 7 performance. Take the number of reps completed of the week 7 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)

4 rounds:

200 m Run

10 Box Jump Overs 24/20″

10 Clean & Jerks 115/75
RX+ – 135/95