Announcements

Next week (Oct. 31st) we will begin 2 consecutive 6-weeks cycles. The first will be comprised of Olympic lifting technique and development + Raw strength building (think slower but powerful movements). The second cycle will consist of working to build up 1RM in the Olympic lifts (Snatch and Clean and Jerk) and drill/prepare us for the movements commonly found in the CrossFit Open that present challenges to participants (handstand push-ups, double unders, muscle ups etc.)

Reminder: The CrossFit Liftoff begins on Nov. 3rd (next Thursday!) Sign-up now on games.crossfit.com! We will perform 1RM Snatch and Clean and Jerk for the WOD next Friday and the METCON the following Monday.

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Warm-up (No Measure)

Handstand Push-up skill work:

Points of performance; 1) beginning with a solid tripod, 2) pressing through the floor, 3) elbows in, hands rotated out, 4) drive the head through the shoulders to bring yourself to full extension and lockout

Spend 10 minutes working toward strict handstand push-ups:

Tripod on the wall, tripod handstand hold off the wall- find your balance point and recreate it on the wall for hspu. Practice tight midline and squeezing your butt before pressing.

Prepare deadlift load prior to wod. Work up in weight to desired metcon weight.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale Deadlift to no heavier than 60% 1RM

Scale Handstand Push-ups with an Abmat, Box edge hspu, or Dumbbell shoulder press