CFPC – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds for quality:
25 Double unders
3 Wall walks
15 Kettlebell swings (full)
8 Ring Rows, as deep as possible
Gymnastics
(No Measure)
15 min to complete work at your skill level:
Level 1- “Unable to perform 1 unassisted Pull-up”
A) 5×3 Pull-ups negatives- jump or step off a box with chin over bar and lower down to full hang as slowly as possible. If you need to, use a band to slow your descent.
B) 3x 8-12 Barbell curls
Level 2- “1 Strict Pull-up on command”
A) 4 min AMRAP: Strict Pull-ups
B) 3 sets; 1 Pull-up (strict) w/ 5 sec negative (banded if necessary to achieve 5 sec descent)
Level 3- “5 strict Pull-ups on command”
A) 3 sets of max kipping or butterfly pull-ups, rest 3:00 min between sets
B) Accumulate 30 Hollow Rocks
Level 4- “8 Strict Pull-ups/15-20 Kipping”
A) 4 sets of 5 weighted, strict pull-ups. Rest 2:00 min between sets
B) Accumulate 30 Hollow Rocks
L2: Metcon (AMRAP – Reps)
Level 2- Record total reps
L3: Metcon (3 Rounds for reps)
Level 3- record reps/set for each round
L4: Weighted Pull-ups (Level 4- record heaviest set)
Metcon
Metcon (9 Rounds for weight)
Bench Press
10-5-3-1-1-1-3-5-10
Rest 2 minutes between sets
Begin at approximately 65-70% and increase- perform each set AHAP
*Record weight used for each set