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 jumpsDiscuss modifying...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 400m Jog Down and Backs 1a) Lunge stretch 1b) Inch worm (5x w/ 3 Push-ups, keep legs shoulder width) 2a) High knees 2b) Quad pull into Spiderman lunge 3) Banded lateral walk (double loop band and place just above knees, keep tension in the band and walk down...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 min Row ~70% effort :45 sec Pec/chest stretch on the floor each arm :45 sec thread the needle stretch on the floor each arm 1:00 Childs pose + :30 sec with shoulder variation 1:30 Spiderman lunge/leg Snatch Warm-up (No Measure) Perform the following, once with a barbell...Read More

CFPC – CrossFit Warm-up Options: 1) Today’s WOD 2) ROMWOD 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_________________ Discuss Double under points of performance 10 Barbell RDLs Prepare deadlift Metcon...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 jumpsWarm-up clean...Read More

CFPC – CrossFit Warm-up Down and Back 1a) Spiderman Lunge 1b) Pivot squats 2a) 10 Wide leg inch worm with 1 push-up 2b) Quad pull 3a) High skips 3b) Bear crawl 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...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Scap activation push-ups 10 Push-ups 10 Scap activation pull-ups 5 Strict pull-ups or ring rows 5 Barbell Shoulder press, focus on bar path and tight midline (squeeze the butt!) 5 Barbell Push press 1 min Row (~70% effort) Warm-up push press and pull-ups. Discuss technique...Read More

CFPC – CrossFit Warm-up Metcon Warm-up (No Measure) Prior to class- Please familiarize yourself with the movement standards and workout description by watching the following video: https://www.youtube.com/watch?v=tMarGTHymeA 2 rounds: 10 Jump squats 10 Kipp swings 15 Hollow rocks 10 Back extension 15 Heavy Russian swings Banded lat stretch, 1:00 min/arm Banded Archer stretch, :45 sec/arm...Read More

CFPC – CrossFit Warm-up Warm-up (No Measure) Just like last week, you will have two options for today’s class. 1) If you are not signed up for the Open, or do not plan to perform it you can complete the workout today or ROMWOD for some recovery stretching, 2) If you plan to complete 17.2...Read More

CFPC – CrossFit Warm-up Foam roll prior to class: Upper thoracic (remember to cross hands over chest) Quads IT bands (outer thigh) Hamstrings 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...Read More