CFPC – CrossFit
Warm-up
Warm-up (No Measure)
12 min warm-up “AMRAP” (70% speed, focus on quality movement and ROM)
Round:
200m Row
10 Push-ups
10 Ring rows
5 PVC Pass throughs
5 PVC Overhead Squats
:30 sec plank hold (forearms)
Gymnastics
(No Measure)
*WEEK 2 of 6*
15 min to complete work at your skill level:
Level 1- “Unable to perform 1 unassisted Pull-up”
Complete: 3×8-12 Banded Pull-ups, reduce assistance if 12 reps completed
Accumulate 25 Ring rows
Accumulate 25 banded Face pulls
Level 2- “1 Strict Pull-up on command”
6 min EMOM- max set strict Pull-ups
30 Hollow rocks
Level 3- “5 strict Pull-ups on command”
6 min EMOM- 3 Strict Pull-ups
20 Kipping Pull-ups for time
Level 4- “8 Strict Pull-ups/15-20 Kipping”
4 min EMOM- :20 sec unbroken kipping pull-ups (aim for 18-22 reps/set)
30 Hollow rocks
L2: Strict Pull-ups (Record largest set completed in EMOM)
Max set pull-ups without a kip.
L3: Metcon (Time)
Level 3-
Record time for 20 kipping pull-ups
L4: Metcon (4 Rounds for reps)
Level 4-
Record reps completed each :20 sec round
Metcon
a: Metcon (Calories)
5 Rounds:
1:00 min Max effort Row (calories)
Followed by: 5 Bench press @75-80%
Rest 2 min between rounds
Share a rower if necessary, try to stay as close to a 2 min rest as possible.
Score for metcon=total calories
Also, record bench press weight used.