CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 rounds:

10 Mountain Climbers

5 Yoga Push-ups

3 rounds:

30 sec Pec Stretch Right

30 sec Pec Stretch Left

30 sec Pike Stretch

30 sec Straddle Stretch

Weightlifting

Floor Press (1 set of 3+ reps at 82.5% NT1RM)

1 set of 1 rep at 70% NT1RM

1 set of 1 rep at 77.5% NT1RM

4 sets of 3 reps at 82.5% NT1RM

1 set of 3+ reps at 82.5% NT1RM

NT1RM is your NEW Training 1 Rep Max which equals [(# OF REPS PERFORMED ON WEEK 11’s AMRAP – 8) x 2.5] + previous NT1RM. Your new training 1 rep max will go up or down based on your week 11 performance. Take the number of reps completed of the week 11 AMRAP subtract 5 (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.

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 (Time)

4 rounds:

15 Deadlifts 185/125

15 Burpees Lateral Over Bar
RX+ – 245/165