210412

11
Apr

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