CFPC – CrossFit
Warm-up
Warm-up (No Measure)
PVC Merry-go-round
Hold PVC in front of you and form a circle facing one-another. When the coach calls a direction, leave your pipe behind and switch to the next pipe in the direction called, catching it before it hits the floor (with one hand). If the pipe hits the floor, you are out and must complete the given exercise/reps before joining next game.
Final 2 athletes win.
Losers must complete 3 Burpees -or- wallballs per person still in the game when they were disqualified.
Play 3 rounds in entirety.
Gymnastics
(No Measure)
15 min to complete work at your skill level:
Level 1- “Unable to perform 1 unassisted Pull-up”
A) 4 min EMOM: 4-6 Banded, strict Pull-ups. Reduce assistance if 6 reps completed.
B) 3 sets of max time active hang from bar with 1:00 min rest. Aim to beat last weeks times.
Level 2- “1 Strict Pull-up on command”
A) 6×3 Pull-up negatives w/ 5 sec descent each rep. Rest 2 min btwn sets.
B) 3×10-12 Barbell Curls
Level 3- “5 strict Pull-ups on command”
A) 4×3 weighted, strict Pull-ups
Rest 2:30 between sets
B) Spend remaining time practicing Butterfly kipping
Level 4- “8 Strict Pull-ups/15-20 Kipping”
A) 4×3 weighted, strict C2B pull-ups
Rest 2:30 between sets
B) Spend remaining time practicing Butterfly kipping
L3: Weighted Pull-ups (Level 3- Record heaviest set)
L4: Weighted Chest-to-bar (Level 4- Record heaviest set)
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Women’s RX weights:
185# Deadlift
53# KB swing
75# Overhead squat
24″ box jumps
75# Squat cleans
Scale weight appropriately, Chest-to-bar->regular or banded pull-ups and perform squat cleans with (105/75# barbell)