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) 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 Metcon Metcon (Time)...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps10 Leg...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 6 Burpees 12 Heavy russian swings 18 Lunge steps Mobility: Banded lat stretch, :60 sec per arm Banded front rack stretch, :60 sec per arm 2 min Goblet squat hold Discuss and demo OH squat Points of Performance, Warm-up OH squats Metcon Metcon (Time) 28-21-14 Kettlebell...Read More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Russian baby-makers (5 per round) Overhead Squat with PVC Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups10 Leg swings/direction Wrist stretch, :30 sec/hand Practice pull-ups and warm-up to METCON weight for thrusters (should be able...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 Squat jumps 6 Barbell shoulder press 1:30 sec Spiderman lunge/leg 1 min Childs pose Warm-up to 65% for back squat and begin sets at 65-75% Weightlifting A: Back Squat (4 sets of 8, 1 set every 3 min) Demonstrate and practice Push...Read More

CFPC – CrossFit Warm-up Metcon Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps1...Read More

CFPC – CrossFit Warm-up Snatch Warm-up (No Measure) Perform the following, once with a barbell and once with some added weight: 5 Snatch Grip RDL 5 Snatch High pulls (elbows high and outside) 5 Muscle Snatches (No rebend in the knees!) 5 Overhead squats 5 Snatch grip push press 5 Snatch balance 5 Hang power...Read More

CFPC – CrossFit Warm-up Seven Warm-up (No Measure) 2 rounds: 200m row 20 Jumping jacks 5 Pull-ups *or* 8 Ring rows 10 Push-ups 15 SquatsDemo and practice Hang power clean and Cycling push press Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP 40 Air squats 20 Hang power cleans (95/65#) 20 Push press...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row 10 Squat jumps 10 Ring rows ________________ 10 Scap activation pull-ups 2 min Goblet squat hold Perform 2 rounds of: 4 Box jumps 3 Front squats 2 Strict pull-ups At METCON speed and weight Assess and modify anything necessary before the workout Metcon...Read More

CFPC – CrossFit Warm-up Down and Backs 3.0 (No Measure) 1a) Lunge stretch 1b) 5 inch-worms, 3 push-ups 2a) High knees 2b) Butt kicks 3a) High kick+toe touch 3b) High skips 4a) Pivot squats 4b) HS walk 25’+ or Bear crawl 50′ 5) Lateral jumps, each side 6a) Spiderman lunge 6b) Burpee broad jumps Metcon...Read More