CFPC – CrossFit

Warm-up

(No Measure)

3 Rounds:

10 Banded face pulls

20 Double unders

10 Burpees

Gymnastics

(No Measure)

15 min Pull-up progression

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

Metcon

Metcon (Time)

3 Rounds:

750m Row

15 Ring Dips

75 Double unders

15 Burpees

*24 min CAP