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 Weightlifting Clean and Jerk (8 x 2+1 @70-80%) 1 set every 2 min. Squat clean, drop, Squat clean and jerk....Read More
METCON 10 min AMRAP 15 Box jump overs 10 Shoulder to overhead CORE WORK 4 Rounds: 20 weighted Sit-ups or 15 GHD :45 sec Side plank/side :30-60 sec Bar hang (engage core) 10 Banded goodmorningsRead More
CFPC – CrossFit Warm-up Lift/Squat/Jump (No Measure) A) High knees 2x B) Butt kicks 2x A) Spiderman Lunge B) Broad Jumps Leg swings (10 each direction) Accumulate 40 heavy Russian Swings 20 Sit-ups Metcon Metcon (Time) 8 Rounds: 11 Bodyweight Deadlift 100m Run Bodyweight is considered “Rx, many should scale down. Run is designed to...Read 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 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200...Read More
STRENGTH 4 x 8 Deadlift, 1 set every 2 min METCON 10 min AMRAP 30 Russian swings 2 Round of “Cindy”(5 Pull-ups, 10 push-ups, 15 squats) 1 Round of Cindy=30 reps Practice proper scaling for fluid transitions on Cindy movementsRead More
WARM-UP 5 min Row 70->85% effort Then; Lunge stretch High skips 10 PVC Pass through+ toe touches 10 Leg swings each direction 10 Banded Good mornings 15 Push-ups Accumulate 40 Heavy Russian kettlebell swings STRENGTH Deadlift- 8 x 3, 1 set every 2 min @80%+ METCON 10 min AMRAP 10 Hang Power Clean 2 Round of...Read More
