CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Machine

3 rounds:

10 Jumping Jacks

10 Push-up + Alt. Toe Touch

2 rounds:

10 Band Pull-a-parts

10 Band Passthroughs
https://youtu.be/GfERBLYBedU

Weightlifting

Floor Press (AMRAP at 85% NT1RM)

5 reps at 50% NT1RM

3 reps at 60% NT1RM

2 reps at 70% NT1RM

1 rep at 75% NT1RM

1 rep at 80% NT1RM

AMRAP at 85% NT1RM

NT1RM is your NEW Training 1 Rep Max which was calculated after week 9. AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a new NT1RM after week 13. The goal is 5 or more reps! Rest as needed between sets.

Metcon

Metcon (Time)

1,000 m Row/2 Mile Airbike

50 Push Presses 95/65

30 Strict Pull-ups
RX+ – 115/75

Core – 4 rounds:

:20 sec Handstand Hold

:10 sec Rest

:20 sec Hollow Rocks

:10 sec Rest