CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Skill

(No Measure)

15 min to complete work at your skill level:

Level 1- “Unable to perform 1 unassisted Pull-up”

A) 4 min EMOM: 3-5 Banded, strict Pull-ups. Reduce assistance if 5 reps completed.

B) 3 sets of max time dead hang from bar with 1:00 min rest

Level 2- “1 Strict Pull-up on command”

A) TABATA Kipping Pull-ups

B) 3×10-12 Barbell Curls

Level 3- “5 strict Pull-ups on command”

A) 3×3 weighted, strict Pull-ups

Rest 3:00 between sets

B) Spend remaining time practicing Butterfly kipping

Level 4- “8 Strict Pull-ups/15-20 Kipping”

A) 60 Pull-ups for time

3: Weighted Pull-ups (Level 3 only- heaviest weight )

4: 60 Pull-up time Test (Time)

*Level 4 Only*

60 Pull-ups

Metcon

Metcon (Time)

20-15-10

Plate Burpees (45/25#)

Slam ball over the shoulder (50/30#)
Plate burpees- Lower chest to plate, then raise plate overhead to lockout at top of burpee