210412
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
8 Jumping Jacks
8 Push-ups + Reach Back
8 Air Squats
3 rounds:
• 30 sec Spiderman Stretch Right
• 30 sec Spiderman Stretch Left
• 30 sec Pigeon Stretch Right
• 30 sec Pigeon Stretch Left
Weightlifting
Floor Press (1 set of 3+ reps at 75% NT1RM)
6 sets of 3 reps at 75% NT1RM
1 set of 3+ reps at 75% 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 11’s AMRAP – 5) 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 2-3 reps before failure. Rest 1 minute between sets.
Metcon
Metcon (AMRAP – Reps)
9 minutes:
3 Thrusters 75/55
3 Hand-Release Push-ups
6 Thrusters 75/55
6 Hand-Release Push-ups
9 Thrusters 75/55
9 Hand-Release Push-ups
… continue +3 rep pattern until time.
RX+ – 95/65