CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

30 Double Unders/Plate hops

10 Push-ups

3 rounds:

30 sec Standing Toe Touch Hold

30 sec Goblet Squat Hold 45/25

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

2 rounds:

10 Push Press 45/35

10 Back Squats 45/35

Weightlifting

Floor Press (1 set of 5+ reps at 77.5% NT1RM)

1 set of 2 reps at 65% NT1RM

1 set of 2 reps at 72.5% NT1RM

3 sets of 5 reps at 77.5% NT1RM

1 set of 5+ reps at 77.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 7’s AMRAP – 8) 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 8 (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 new training 1 rep max.

5+ means to perform more than 5 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

Metcon

Metcon (Time)

20 rounds:

5 Push-ups

7 Push Press 75/55

9 Air Squats