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

Gymnastics

(No Measure)

15 min to complete work at your skill level:

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

A) 5×3 5-sec Pull-up 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- total reps in 4:00

L3: Metcon (3 Rounds for reps)

Level 3- Record all 3 sets

L4: Weighted Pull-ups (Level 4- Record heaviest weight)

Metcon

Metcon (Time)

3 Rounds:

600m Run

20 Burpees

15 Toes to bar

10 Push Press (115/75#)

*22 min CAP

Scaled-

400m Run

15 Burpees

12 V-ups

9 Push press (75/45#)