Announcements

We have concluded the Lynchpin tests! We will move forward with everything we’ve learned from these tests about our strengths and weaknesses and work to fill the holes in our fitness. We will spend some additional time working on skills an gymnastics, as well as working on increasing our aerobic capacity in high intensity settings. Looking forward to re-testing in December/January!

CFPC – CrossFit

Warm-up

Front rack and hamstring mobility prior to class

Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks
Demo and practice barbell movements.

Discuss rope climbs, footwork and modifications.

Metcon

Metcon (Time)

3 rounds:

12 Deadlift (155/105#)

9 Hang power clean

6 Push press

3 Rope climbs

Rx+= Legless rope climbs