CFPC – CrossFit
Warm-up
Metcon
Warm-up (No Measure)
Prior to class-
Please familiarize yourself with the movement standards and workout description by watching the following video: https://www.youtube.com/watch?v=tMarGTHymeA
2 rounds:
10 Jump squats
10 Kipp swings
15 Hollow rocks
10 Back extension
15 Heavy Russian swings
Banded lat stretch, 1:00 min/arm
Banded Archer stretch, :45 sec/arm
Childs pose/box edge shoulder stretch, :45 sec
Couch stretch, 1 min/leg
10 Leg swings each direction
10 Barbell Good mornings
Kipp practice
DB clean demo/practice
1 round at workout pace:
25′ walking lunge
5 Toe to bar
3 DB Power clean
25′ walking lunge
3 Bar muscle-up/Pull-ups
3 DB Power clean
Rest and prepare and crush 17.2!
A: CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
B: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans
M: 20-lb. dumbbells
F: 10-lb. dumbbells
* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds