CFPC – CrossFit Warm-up 2 rounds: 15 Jumping jacks 10 Squat jumps 5 PVC pass through + toe touches 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...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-ups Metcon Metcon (AMRAP – Reps) 14 min AMRAP 30 Wallballs (20/14#) 20 Chest to bar pull-upsRead More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 2) Burpee broad jump (down & back) 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Metcon (Time)...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 Medball sit-ups 10 KB Sumo Deadlift 10 Hollow rocks 1 min Row 15 Banded face pulls 10 Leg swings/direction 3 Barbell jefferson curls Load METCON weight and perform 2 rounds: 3 SDHP 3 Burpee over bar 3 Toes to bar Rest and prepare for metcon...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 1 min Row @70% effort 10 Squat jumps 20 Jumping jacks :30 sec Handstand hold _____________________ 1 min Banded lunge stretch/leg 1 min Banded front rack stretch/arm Spend 6 min warming up to workout power clean weight. Remember: 1) Patience to finish the pull, 2) Quick...Read More

CFPC – CrossFit Warm-up Discuss Push Press grip and dip. Reset between reps in today’s sets. 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...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-ups Metcon Metcon (Time) 6 Rounds: 10 Bench press (155/95#) 15 Box jump overs (24/20″) 30 Double unders Set-up...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 Squats Metcon If class is >6 athletes, split and perform either A or B then switch. A: 5k Row (Time) Max Effort 5k Row Core Work B: Metcon (No Measure) 3...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: 1 min Row 10 PVC Overhead squats 15 Heavy Russian swings 5 Barbell RDLs Weightlifting Bent Over Row (5 sets of 5, 1 set every 2 min (no lurching!)) Metcon Childs pose – 1 min + :30 sec shoulder variation :30-45 sec Handstand hold With PVC...Read More