CF Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Metcon (5 Rounds for calories)
“Pain Week 1”
2-5 Rounds of 1:00 work/4:00 rest
5 T&G Power Cleans @ 50% 1 RM
6 Bar Facing Burpees
Max Effort Machine (cals)
All Pain workouts will be a minimum of 2 RDS up to a maximum of 5. Athletes will set an individual calorie cut-off in round 1. In order to EARN additional RDS, thier calorie total in subsequent RDS must remain within 1 standard deviation of the original calorie cut-off.
For example an athlete completes 8 calories RD 1. In order to earn another RD, that athlete must maintain a minimum of 7 calories in all future rounds. If said athlete completes 6 or fewer calories, their workout is over.
When an athlete completes all 5 RDS as RX, they add 5% to their barbell.
Metcon (No Measure)
in remaining time practice SLIPS