CFPC – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

:45 sec Row

12 Heavy Russian swings

5 Barbell RDLs

:30 sec Handstand hold

10 Squat jumps

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10 Leg swings each direction per leg

4 min to warm-up Deadlift- No bouncing

Weightlifting

Deadlift (4 sets of 6, NO bouncing! Rest 3 min)

Control is our focus. Working to maintain strength over the course of the next 3 weeks of testing. Suggested % is ~70-75%. Use same weight all 4 sets.

Metcon

Benchmark workout: Ball MUST hit appropriate target height 21 times each round. Full squat every rep as well. If you are unable to squat below parallel, write this is your result comments box. Modify weight of ball as needed. Handstand push-ups MUST be full ROM on every rep. Head to the floor and elbows reaching lockout with heels against the wall. Scale to box edge hspu or DB shoulder press. Modify Deadlift weight as needed to complete all 7 deadlift each round within 30 seconds. Suggested weight is 75% 1RM, or less.

Coaches; “No-rep” as needed. Athletes; expect to be held to a standard so our tests can be as accurate and consistent as possible. Don’t cheat your movements- you’re only hurting yourself!

Lynchpin Test 3 (Time)

3 Rounds for time:

21 Wallballs (20/14#)

14 Handstand Push-ups

7 Deadlift (315/205#)

Record all modifications.