CFPC – CrossFit

Warm-up

Clean/Press Warm-up (No Measure)

3 rounds:

5 PVC Pass through+ toe touch

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

2 Jefferson curls w/ barbell

5 Cat/Cow with 3 sec hold

15 sec Superman hold

15 sec Hollow hold

10 Close-grip kip swing

2 Wall walks
Discuss Handstand walk mechanics- tight midline and “pencil” straight body. Walk with shoulders, not elbows.

Spend 6 minutes practicing handstand walk or choosing scale option for the WOD

Discuss proper squat clean points of performance.

Warm-up squat clean and prepare for METCON. Squat clean can be modified to power clean + front squat but this is not RX.

Metcon

Lynchpin Test 9 (Time)

5 Rounds for time of:

50 ft Handstand Walk

5 Squat Cleans (225/155#)
15 min CAP

Modify handstand walk with 4 Wall walks per round, or a 50′ Bear walk (Bear walk is performed with straight legs and hips over the shoulders)

Squat clean weight should be no heavier than 75% of 1RM.