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 walksBanded front rack stretch,...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 SquatsDiscuss HSPU points of performance, maintaining tight, hollow body and the kipp. * DB shoulder press mechanics mimic HSPU P.O.P. Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 30...Read More

CFPC – MomFit 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 Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 12 Push-ups 9 Ring rows 12 Deadlift (95/65#)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 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) 5 rounds for time: 12 Pull-ups 24 Wallballs (20/14#) Core Work Metcon (No Measure) 3...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 walks Weightlifting Bent Over...Read More

CFPC – CrossFit Warm-up Discuss workout and modification for full range push ups and scaling DU 2/1 for singles 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 a few minutes...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 jumpsBanded front...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds of 10 reps of: 50′ Waiters walk / arm (DB) Squat jumps Sit-ups or GHD Sit-ups Back-extensions or Supermans Pull-ups or Ring rows Hand Release Push-ups Gymnastics A) Spend 15 min working on handstand hold progressions. Challenge yourself with the next step and work toward a...Read More

CFPC – CrossFit Warm-up 3 min Row 10 leg swings/direction 10 Barbell good mornings 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...Read More