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-upsSpend 3 min practicing double unders Discuss dip execution and proper muscle recruitment. Walk through modifications and decide on...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 (Calories) 5 rounds: 4 min AMRAP 25 Sit-ups 20 Kettlebell swings (53/35#) 15 Box jumps (24/20″)...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 2 rounds: Barbell Push press+ 2 Push jerk x 5 100′ Bear crawl 6 Cat/cows 6 Bird dogs/Side :15 sec Hollow hold 8-12 Pull-ups or Ring rows ______________________ 10 Leg swings/direction In 6 min warm-up complex to starting weight Weightlifting Complete 8 sets of: 1 Push press+ 2...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 jumpsPrepare barbell...Read More

CFPC – CrossFit Warm-up Metcon Warm-up (No Measure) :20 sec Toe touch stretch :20 sec Down dog stretch 5 Cat/cow :30 sec Spiderman lunge/leg :20 sec Down dog stretch :20 sec Toe touch stretch 3 rounds: 3 Slow Barbell RDLs 6 Barbell shoulder press 1 min Row :30-45 sec handstand hold 1 min Couch stretch/leg...Read More

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 walksHook grip! Modify Toe...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 jumpsSquat therapy-...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Down and Backs 1a) High knees 1b) Butt kicks 2a) 5 inch worms 2b) Lunge stretch 3a) Bear crawl 3b) Spiderman lunge 3 rounds: 15 Heavy russian swings 5 Barbell Good mornings 30 Double unders or attempts 10 Squat jumps Demo and discuss single arm kb swings Metcon...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 Weightlifting Thruster (12 min working to a heavy set of 3 (from rack)) Metcon Fran (Time) 21-15-9 Thrusters,...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 – Rounds and Reps) 12 min AMRAP 200m Run 250m Row 10 Clean & jerk...Read More