CFPC – CrossFit Warm-up Warm-up (No Measure) Cover METCON Cover scaling: Clean and Jerk; reduce weight, go from hang if necessary for proper form. Push jerk or split jerk are acceptable. Toes to bar; Hanging knee raises, toes to rig, or V-ups with PVC in hands. General Warm-up 3 Rounds for quality: 15 Russian swings...Read More

METCON TABATA This! TABATA Row Rest 1 minute TABATA Air Squats Rest 1 minute TABATA Pull-ups Rest 1 minute TABATA Push-ups Rest 1 minute TABATA Sit-ups Full TABATA of each movement, with 1 min rest between movements. 24 minutes total. Records lowest rep set from each movement.Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Cover METCON, demo movements. Discuss scaling; Wallballs and Deadlift, reduce weight Handstand push-ups: 1) abmat, 2) Barbell shoulder press, 3) Kneeling Hand-release push-ups General Warm-up 3 Rounds: 10 Squat jumps 10 Push-ups 15 Calorie row P.O.P.- 1) Full depth wallballs and minimizing “no reps”, 2) Shoulders back and...Read More

METCON CrossFit Open 11.1 10 min AMRAP 30 Double unders 15 Power Snatch (75/55#)Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Discuss METCON a) Go over in entirety b) Discuss scaling options –reduce weight on snatches –scale to 2/1 single unders or jumps onto plate General Warm-up 3 rounds, for quality: 10 Kettlebell swings 10 Burpees Skill Specific Warm-up Points of performance to reinforce: 1) Shoulders behind the bar...Read More

METCON 3 Rounds for time: 1000m Airdyne 25 Kettlebell swings 20 Goblet squat 15 BurpeesRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10-15 Push-ups 8 Banded face pulls 8 Band pull a-parts 8 Barbell shoulder press :30-45 sec Handstand hold 1 Jefferson curl (barbell, beginning at the top of deadlift- lower to the ground one vertebrae at a time, chin neck, shoulders, upper back, mid back, low back,...Read More

METCON 2 Rounds for time of: 25 Wallballs 15 Pull-ups Rest 5 minutes AMRAP 5 minutes of: 100 Jump rope 7 Clean & Jerks (95/65#) Rest 5 minutes 3 Rounds for time of: 40 Abmat Sit-ups 50′ Burpee broad jumps 50′ Single DB OH lungesRead More

CFPC – CrossFit Warm-up Everything Warm-up (No Measure) 3 rounds of 10 reps of: Spiderman Lunge (20 sec/side, 1 time) Overhead Squat with PVC Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Metcon Metcon (Time) 2 Rounds for time of: 25 Burpees 3 Rope Climbs, 15ft Rx+= exchange burpees for 30/20 cal...Read More

METCON 20 min AMRAP: 1:30 sec Calorie row 400m Run 20 Burpees Score=calories+burpees+20 for each completed runRead More